tag:blogger.com,1999:blog-303672702024-03-07T18:26:21.242-05:00rootsrunnerRoots reggae, trails, and distance running. I'm trying to figure out how to make the worlds collide. My run log and stories of life in NE Ohio.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.comBlogger236125tag:blogger.com,1999:blog-30367270.post-13966920457112451882011-08-15T15:55:00.009-04:002011-08-16T08:51:36.335-04:00Buckeye Trail 50k - Event record list (1994-2011)<a href="http://tinyurl.com/BT50k-alltime">
<br />Link to PDF file</a>
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<br />In 2011, Beth Woodward reset her own course record by a margin of 9+ minutes. In four attempts, Woodward owns four wins and four of the five fastest BT50k in 18-year event history. Shanna Ailes (#6 all-time) and Connie Gardner (#10) round out a trio of women to add their name to the Top 15 list. Kam Lee notched his eighth BT50k win with a performance ranked #14 all-time. Terri Lemke (5:41:37) broke the women’s 50-59 age record, topping Shannon Fisher’s 6:01 in ‘09. Carson Heiner sets 60+ age record, bettering Daniel Bellinger's 6:25 in '09.
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<br />MEN:
<br />Course record - Kam Lee, 3:55:00 (2007)
<br />19 and under - Heath Harris, 4:57:00 (2007)
<br />Age 20-29 - Mark Godale, 3:56:36* (1999)
<br />Age 30-39 - Kam Lee, 3:55:00 (2007)
<br />Age 40-49 - Kam Lee, 3:59:51 (2009)
<br />Age 50-59 - Jeff Ubersax, 4:41:23 (2008)
<br /><span style="font-weight:bold;">60 and over - Carson Heiner, 6:11:13 (2011)</span>
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<br />* denotes old course (pre-2004) which included the two mile segment up to Rt 21 in Brecksville
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<br />WOMEN:
<br /><span style="font-weight:bold;">Course record - Beth Woodward, 4:22:48 (2011)</span>
<br />19 and under - no record
<br />Age 20-29 - Allison Had, 4:39:00 (2005)
<br /><span style="font-weight:bold;">Age 30-39 - Beth Woodward, 4:22:48 (2011)</span>
<br />Age 40-49 - Connie Gardner, 4:44:00 (2007)
<br /><span style="font-weight:bold;">Age 50-59 - Terri Lemke, 5:41:37 (2011)</span>
<br />60 and over - Libby Wolf, 9:37:05 (2010)
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<br /><span style="font-weight:bold;">Top 15 all-time BT50K (1994-2011)</span>
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<br />WOMEN:
<br /><span style="font-weight:bold;">1. Beth Woodward, 4:22:48 (2011)</span>
<br />2. Beth Woodward, 4:32:12 (2010)
<br />3. Beth Woodward, 4:37:15 (2008)
<br />4. Allison Had, 4:39:00 (2005)
<br />5. Beth Woodward, 4:42:27 (2009)
<br /><span style="font-weight:bold;">6. Shanna Ailes, 4:43:06 (2011)</span>
<br />7. Connie Gardner, 4:44:00 (2007)
<br />8. Shanna Ailes, 4:49:45 (2010)
<br />9. Jenn Dick, 4:51:20 (2005)
<br /><span style="font-weight:bold;">10. Connie Gardner, 4:56:22 (2011)</span>
<br />11. Karen Kelly, 4:59:34 (2009)
<br />12. Connie Gardner, 5:00:00 (2006)
<br />13. Connie Gardner, 5:00:35 (2001)
<br />14. Elizabeth Hansen, 5:01:37 (2008)
<br />15. Emily Gorka, 5:04:00 (2005)
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<br />
<br />MEN:
<br />1. Kam Lee, 3:55:00 (2007)
<br />2. Mark Godale, 3:56:36 (1999)
<br />3. Mike Seymour, 3:56:58 (2009)
<br />4. Mark Godale, 3:57:00 (2007)
<br />5. Kam Lee, 3:59:51 (2009)
<br />6. Kam Lee, 4:01:00 (2005)
<br />7. Kam Lee, 4:03:53 (2010)
<br />8. Shaun Pope, 4:04:30 (2010)
<br />9. Kip Brady, 4:05:00 (2007)
<br />10. Mark Godale, 4:05:10 (2009)
<br />11. Mark Godale, 4:07:48 (1998)
<br />12. Kam Lee, 4:10:16 (2008)
<br />13. Damon Blackford, 4:10:45 (2009)
<br /><span style="font-weight:bold;">14. Kam Lee, 4:10:54 (2011)</span>
<br />15. Mark Godale, 4:11:59 (2010)
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<br />For complete BT50k finisher database, visit Realendurance.com:
<br /><a href="http://realendurance.com/AllTimeList.php?a=C560">http://realendurance.com/AllTimeList.php?a=C560</a>
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<br />2011 results:
<br /><a href="http://www.chaneyevents.com/results/2011bt50koverall.txt">http://www.chaneyevents.com/results/2011bt50koverall.txt</a> Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com2tag:blogger.com,1999:blog-30367270.post-23161653854385223692010-04-30T07:52:00.009-04:002010-04-30T17:51:07.940-04:00Report: 2010 Glass City Marathon<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwv9FLGsQCgOFcvRN-uaLOT6DgwCC6hYSYLbJ9cgd-D4_UvHB5HwROPm0nGMb5NlXUgKvu0YbRH8fyiVl9RDLCTOhoE9O8fsNp5rYzehlRbacPS_9KzF52tjVXwNcFzFnMYWH0/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 360px; height: 265px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwv9FLGsQCgOFcvRN-uaLOT6DgwCC6hYSYLbJ9cgd-D4_UvHB5HwROPm0nGMb5NlXUgKvu0YbRH8fyiVl9RDLCTOhoE9O8fsNp5rYzehlRbacPS_9KzF52tjVXwNcFzFnMYWH0/" border="0" alt="" /></a><span style="font-style:italic;">(Statue of <a href="http://wikirun.com/Sy_Mah">Sy Mah</a> at the entrance of Olander Park, Sylvania, Ohio, where miles 16-17 of the Glass City Marathon passes by.)</span><br /><br />Five years ago upon crossing the finish line of the Flying Pig Marathon, in a personal best Boston-qualifying time of 3:09, the first words uttered were, "I never have to run that fast ever again." It took numerous tries and shortfalls before I captured that elusive first BQ. Never again, heh. Fast-forward a few years - 3:09 became 3:08 and a couple years later became 3:04 in Fall 2007 before <a href="http://rootsrunner.blogspot.com/2008/10/race-report-marine-corps-marathon.html">cracking sub-3</a> the following year. <br /><br />Training cycle: My wife Andrea and I originally targeted Boston this year but plans changed as we decided to use our vacation time elsewhere. Glass City, only six days later and within a two hour drive, fit the schedule nicely as an alternative. We decided early on to build a bigger base than in previous seasons. I had not raced a marathon in nearly 18 months but a half marathon breakthrough last fall (1:21) provided the motive to take another shot at a marathon PR. For the four month period December to March I accumulated an average of 265 miles per month, a rough average of 63 miles per week for that period (an increase of about 5-6 weekly miles.) Everyday easy training paces did not change much but the speed of my quality work did. I capped off the season with a period of threshold-pace runs approaching 6:10 per mile pace. Given a decent day, I felt ready to take a shot at 2:55.<br /><br />New course: We arrived early enough on Saturday to check out the <a href="http://www.toledoblade.com/digitalmedia/gcmarathon/gcm_map_full.pdf">new marathon course.</a> The attraction to Glass City was for a flat, fast course and the new venue did not disappoint. The course changes scenery about every 4-5 miles to and fro from neighborhood roads to the smooth, flat surface of the University Bike Trail and back again. We recognized the toughest section might be the open road between miles 9-14 where winds would certainly come into play. The new course started and finished on the campus of the University of Toledo, ending at the 50-yard line of the Glass Bowl football field.<br /><br />Weather tweaking: Andrea had to talk me off the ledge a few times last week. I wanted the result I sought after and thought poor weather would derail the season. After checking the weather 11,293 times during the week with forecasts for heavy rain and wind, we got lucky to catch decent marathon conditions with temps starting in the upper 50s and staying there throughout. A steady wind helped in the first half and hindered on the return trip. An overnight rain provided an eerie fog throughout the race. Slightly humid, but not horrible. Looking back, I wasted entirely too much energy thinking about weather.<br /><br />After an early and low-key dinner, Andrea and I spent a little time reflecting on high and low points of our past marathons. We sought inspiration by reading the race report of our friend Voodoo Joe's PR in the wet and wild conditions at the Surf City Marathon. Following Joe's lead, we had no excuses to be timid no matter what the conditions were to be. After a morning meal and rituals, we arrived on site with about 75 minutes to go and plenty of time. The new venue was a little unorganized which resulted in extra walking to find the bag drop but in hindsight the extra walking helped to loosen up. With 15 minutes to go, I jogged for five minutes, allowing 10 minutes for final stretching and preparations. I had already said good luck to Andrea. <br /><br />Pace plan: I scribbled the five-mile splits (5, 10, 15, 20 & 23) for a 2:55 and 2:58 on my bib.<br /><br />Nutrition and hydration plan: Sip water at every chance, one S-cap (electrolytes) at 0:30, 1:30, and 2:30 into the race, and an energy gel at miles 9, 14, 19, and 23. I carried a water bottle at the start which I held for the first four miles to avoid the water stations. It felt humid from the get-go so I ended up taking the S-cap a little early, at 20 minutes in and every hour thereafter. Though I didn't plan on it, I consumed an energy gel ten minutes prior to the start because I felt hungry. <br /><span style="font-weight:bold;"><br />Miles 1-4: 6:44, 6:28, 6:50, 6:48</span><br />My usual marathon strategy is to run the initial mile easily before settling into race pace but having warmed-up I aimed to pace not far off my goal 6:35-6:40 per mile from the get-go. With about 1,500 half-marathoners in the race, it felt like runners were flying all-around and passing us left-and-right. Beth W. (winner of the <a href="http://www.fools50k.org">Fools 50k</a>) and Shanna (a local training partner) were in my vicinity at the 1.5 mile point when a cyclist (with sign) started following the lead women. Miles 1-4 were through nice neighborhoods. Mile 2 split appeared quick but I knew from the prior day's recon that the measurement was short. Wasn't worried.<br /><span style="font-weight:bold;"><br />Miles 5-8: 6:37, 6:34, 6:32, 6:35</span><br />We turned onto the University Bike Trail for the next stretch heading west. The women grabbed water and I moved ahead and never looked back. The path was perfect surface: Flat, smooth, and somewhat shielded from the wind. And desolate. Flounder gave me a tip to focus on "smooth and efficient" and that's the cue I focused on for much of this race. When the half-marathoners split away near the 6 mile mark, very few targets remained to chase. Smooth and efficient was feeling good though I felt I was right on the threshold of "holding back." My pace freshened and I went with it.<br /><br /><span style="font-weight:bold;">Miles 9-14: 6:30, 6:31 , 6:30, 6:31, 6:37, 6:32</span><br />The bike path ended and I see one runner up ahead as we move to the stretch of country roads. Gel #1 consumed at mile 9 and I reel in and pass the only runner in sight just prior to mile 10. I'm already ahead of 2:55 pace at this point but didn't think I was banking time. Fog lingered in the air to limit visibility and I wondered about the wind direction. Passing the eleventh mile at the far west end of the course, after a couple right hand turns I got my answer. Miles 12-14 were due east and facing the wind but my pace was steady. The half came <span style="font-weight:bold;">(1:26:25)</span> with one minute banked to my 2:55 goal. All the while I ran alone with no one around. Though spectators were sparse, a group of locals (members of the Akron Marathon committee who recognized me) offered their cheers. It was nice to see them every few miles as they were following a friend aiming for 3:10. I missed grabbing water at M14 to wash down the gel but did so at M16.<br /><br /><span style="font-weight:bold;">Miles 15-19: 6:44, 6:33, 6:48, 6:34, 6:39</span><br />I survived the first stretch of open roads and miles 15-16 turned into another nice neighborhood where we escape the wind. Still running alone. When the mile 15 timer called out I was on 2:52 pace I started to dream a little, "was this my day?" The seventeenth mile entered Olander Park, site of the old US Championships for 24-hours where Mark Godale set the <a href="http://www.runningusa.org/node/54548">still-standing U.S. road record for 24-hours.</a> In 1999, Godale ran 162 miles, only to place second to Yiannis Kouros of Greece who ran 167 miles. I know Mark from the local running club. When I mentioned the new course passes through Olander Park he said had he been in this Glass City race he would have been temped to skip that part. Heh. Exiting the park I pass mile 17 and surprised to see a slower split of 6:48 but happy to see two runners ahead by about 60-100 seconds. Miles 18-19 were the absolute worst section of the course on Syvania Avenue - dead into the wind and under construction. Only one lane of bumpy road was open and cars whizzed by, sometimes inches away at 40+ mph. I focused on staying small into the wind and on "smooth and efficient" to catch my first runner in nearly 10 miles. While I was happy with splits 18-19 (6:34, 6:39) I was not aware at the time that might have taken some of the wind out of my sails.<br /><span style="font-weight:bold;"><br />Miles 20-23: 6:55, 6:58, 6:55, 6:47</span><br />Finally, we turn away from the wind and into Wildwood Park for miles 20-21. Scenic through the trees I pass twenty miles (2:12:30) with my then-slowest mile of the day. My feet started to hurt and legs suddenly heavier. I wasn't falling apart but no longer was I feeling smooth and efficient. The course curved along windy paths of Wildwood and half-marathon walkers started to appear. A spectator told me I was tenth place. Mile 21 came even slower and the course returned to the University Bike Trail for the long, straight homeward stretch. I wondered if I was falling apart but kept my head in the game one mile at a time. Half-marathon walkers were becoming more frequent now and finally a runner comes into view passing the mile 22 mark. I wanted someone to work with but guy started walking when I caught him. No help. Another runner appeared and he too started walking. As I pass into 8th place, the guy picks it back up and drafts off me for about 800m before dropping off. Though it was no help with the wind, at least he helped to push me when the race started to get tough.<br /><br /><span style="font-weight:bold;">Miles 24-26: 6:54, 6:46, 6:44 (Last 0.2) 1:23</span><br />I hadn't imploded yet but the pace certainly slowed. I had the mile 23 split written on my bib - I had lost the one minute of banked time and yet I was still right there. With no other runners ahead, thoughts of a 2:56-2:57 finish entered the mind but I focused only on the next mile. At this juncture what can be done except to run the straightest line possible, relax, and focus? I thought about Voodoo Joe and what he would do. Passing mile 24 my watch showed 2:40 - just under 15 minutes to get it done and I knew it would be close. I had some tough workouts recently and recalled that I could endure for next 2.2 miles in a similar fashion. Still no one to chase except walkers. And with fog still filling the air, there were no visual cues as to how close the university was. Finally, the bike path ended leaving the final 3/4 mile lap around campus. Thankfully, with 800m to go came a gradual decline that propelled my stride. Passing mile 26 in 2:53:35 energized me and entering the stadium I saw 14 ticks of the clock and 60 yards separating me from my goal.<br /><br /><span style="font-weight:bold;">2:54:58</span> (old PR 2:58:16, Marine Corps '08 )<br />Splits: 1:26:25/1:28:33<br />8th Overall, 1st 35-39 AG<br /><br />Andrea set a personal best as well, crossing the line in a terrific negative-split 3:37. Beth and Shanna finished 1-2 for the women in 3:01 and 3:03.<br /><br />It's a wonder how marathons unfold. Though Glass City was my 27th marathon and I had the confidence on this day, I remain amazed how the mix of strategy, conditions, patience, and execution all factor into the result. I describe the marathon as dull excitement. Compared to shorter races, the marathon race takes so long to crescendo. When it does, the runner is in one of three conditions: Too slow, too fast, or right on the edge of racing threshold. In any case, it takes a lot of invested time to get to that crescendo - for most, about 3-5 months of training and roughly two hours of the marathon race before finding out. On this day I was there on the edge of my threshold and fortunate enough to just hold on to finish. Thankfully the worst of the weather held off and I had a chance to find out for myself.<br /><br /><br />For an idea of the foggy conditions, as well as a few photos, go <a href="http://tinyurl.com/gcmphotos">here</a>. Enter bib #163Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com5tag:blogger.com,1999:blog-30367270.post-49162528550227654122010-03-10T20:57:00.002-05:002010-03-10T21:00:31.724-05:00Preview: 2010 Fools Trail Run<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR0HjfSHlH74P0MundBRgw6NhLHLQ7boQcZ8zyb_74tanDSsizvaVRVEnv444atjJnivIxG9o1Z-sVW7jv3SKQnDEED6iS-1MFP17gp19L5j9PxA1tiyS1U1LyXV1PL63bPvKD/s1600-h/Fools_banner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 122px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR0HjfSHlH74P0MundBRgw6NhLHLQ7boQcZ8zyb_74tanDSsizvaVRVEnv444atjJnivIxG9o1Z-sVW7jv3SKQnDEED6iS-1MFP17gp19L5j9PxA1tiyS1U1LyXV1PL63bPvKD/s320/Fools_banner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5447190080850991202" /></a><br /><span style="font-style:italic;">Article below published in the <a href="http://tinyurl.com/WRTRMar10">March 2010 WRTR newsletter.</a></span><br /><br />With registration reaching full capacity late last week, the field is set for the 2010 <a href="http://fools50k.org">Fools Trail Run</a>. The second year race will be held on March 28 starting and finishing at Pine Hollow in the Cuyahoga Valley.<br /><br />Remembering last year, clear skies and a brilliant sun produced a memorable day for NE Ohio trailrunning. The race became an instant hit with 192 Fools, including 67 in the 50k, conquering the trails of the CVNP's Virginia Kendall park. Had the event been held one day later on Monday, runners would have faced a snowy, muddy mess.<br /><br />After rave reviews from last year, no course changes are expected for this year's race. The route remains a diverse 25-km (15.7 miles) loop of the Kendall Lake area of the Cuyahoga Valley National Park comprised of the Cross Country, Lake, Ledges, Boston Run, Haskell Run, Pine Grove, and Salt Run Trails. The 50-km runners repeat the entire 25-km circuit.<br /><br />Plan to get dirty. Seasonal average temperatures, ranging between a low of 30F and high of 55F, combined with muddy, wet conditions are expected on this course that features little to no pavement. (Estimated at 99.9% pavement-free.)<br /><br />Starting and finishing from Pine Hollow, the 25-km route follows a color-coded course that offers a variety of surfaces. Runners will contend with grass meadows, pine groves, and some rocks combined with a descent into and climb out of the valley. Course highlights include the grassy terrain of the Little Meadow and Cross Country Trails, the rocks in and around the Ledges Trail, and the pines of the Boston Run and Pine Grove Trails before returning to Kendall Lake to tackle the Salt Run.<br /><br />Out-of-town guests will not want to miss the Ledges Overlook vista near the 10 mile mark at the southern end of the Ledges Trail. After a view across the valley, runners experience a dramatic shift in scenery with a stair decent into the greenery of the Pine Grove.<br /><br />Near the Pine Hollow finish line, the landscape provides a natural amphitheater to gather and watch the action. Spectators are treated to a special viewing area of the 20-km mark where the course passes the sledding hill within view of the finish. The last trail the Fools face is the often muddy Salt Run. This final 5-km stretch includes a descent to the valley floor followed by a two-mile climb up and out of the valley. I look forward to greeting each finisher as they cross the line.<br /><br />Defending champions and course-record holders Mike Ryan of Strongsville (4:36) and Beth Woodward of Orrville (4:56) lead the 50k field. Several others are capable of pushing the pace even faster though wet weather might neutralize any assault on the course records. Sixty-percent of the field are comprised by runners registered in the 25k.<br /><br />Generous sponsorship by The North Face and the Vertical Runner provided the race apparel and prizes, featuring the North Face's latest "Single-Track" shoes to each of the winners of the 50k & 25k races. Finishers will enjoy hot soup provided by Chili's.<br /><br />Lyceum series: Ultrarunner Pam Reed, two-time winner of the Badwater Ultramarathon and author of The Extra Mile, is speaking at the Cuyahoga Valley National Park Association's Lyceum Series on Friday, March 26. Reed is signed-up to compete in the 2010 Fools 50k and is scheduled to join us for a meet-and-greet session at the Vertical Runner during the Saturday afternoon packet pick-up.<br /><br />Lloyd Thomas, Race DirectorLloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-62740719510221077342010-03-05T13:36:00.008-05:002010-03-06T04:54:41.071-05:00Green Jewel tomorrowSaturday marks the third running of the <a href="http://www.greenjewel.org/">Green Jewel</a>, a 50-km road run connecting the westside paths of the Cleveland Metroparks. The run starts near the mouth of the Rocky River on Lake Erie and follows the river south and west connecting the Rocky River, Mill Stream, and Brecksville Reservations.<br /><br />I was there for the <a href="http://rootsrunner.blogspot.com/2008/05/report-green-jewel-100k.html">inaugural running in 2008</a>, when the event was 100-km and continued east through Bedford and South Chagrin Reservations before heading along Chagrin River Road to complete the "Emerald Necklace" with a finish in North Chagrin. Sore muscles lingered from running the Boston Marathon twelve days prior, yet my search for the Green Jewel was a <a href="http://rootsrunner.blogspot.com/2008/05/report-green-jewel-100k.html">memorable one</a>.<br /><br />Last year in 2009 the course was shortened to 50-km with a finish in Brecksville. I ran conservatively as part of training for the MMT100. <br /><br />This year <a href="http://www.greenjewel.org/docs/GreenJewel2009CourseMap.pdf">the course</a> stays the same. The mostly docile paved route shows it's teeth after about 21 miles of gentle grade. Miles 23-27 offer the steepest climbs through North Royalton and Broadview Heights before a gradual downhill finish.<br /><br />The weather outlook is not bad compared to the recent weeks but will be cold at the 7:00 a.m. start with a forecast of 20F and reaching into the low-30s by noon. It might take a couple extra miles to warm-up.<br /><br />With course knowledge, I've identified a few road crossings for checkpoints: <br /><br />- Bagley Rd (13.5 miles)<br />- Pearl Rd (17.0)<br />- West 130th (21.0)<br />- Ridge Rd (24.0)<br />- Broadview Rd (26.9)<br /><br />I have no idea what I'm capable of but after last year's run in 4:14, perhaps a sub 4-hour is possible? Just in case, I've calculated the splits at the above checkpoints for a 7.5 minute pace. <br /><br />We'll see what happens.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-86019034731812771512010-03-04T22:20:00.004-05:002010-03-04T22:38:45.732-05:00Yearly goalsWhat is a personal blog without a "yearly goal" post?<br /><br />Here are a few running related goals I'll shoot for this year:<br /><br />- 12 months x 250 miles<br /> <br />- 2:55 or better marathon (April or May)<br /><br />- Return to Laurel Ultra (June) and improve time from 2006<br /><br />- Continue to improve at races of shorter distances 5k to 10 miles, events yet to be determined<br /><br />I'm taking college courses in preparation to start a Physical Therapist Assisting program this fall. I hope I can get the marathon mark so that I don't have to chase it once school commences.<br /><br />No idea what I'll strive for this fall, yet.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-13704874063089709552010-03-04T11:23:00.002-05:002010-03-04T11:27:37.961-05:00Heart rate zones for for runners<a href="http://www.runningforfitness.org/calc/hrzones.php">Here</a> is a nifty calculator from Runningforfitness.com to help determine heart rate zones, given the inputs of Maximum HR and Resting HR.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-61467003815736926502010-01-01T21:53:00.005-05:002010-01-01T23:10:13.661-05:00Happy 2010<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2bJvO07XY5sdrwdJvh1MipOYK1eeoMJRJCthlllz6ZxR-MfHMUh8GhUrNiljIMGgZzrv4ovFqchn0l3t-ul4PIbAv4n5LGkf13nIjR68SHuQnAbGl004tDMF7qthoE5BfPUNL/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 360px; height: 280px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2bJvO07XY5sdrwdJvh1MipOYK1eeoMJRJCthlllz6ZxR-MfHMUh8GhUrNiljIMGgZzrv4ovFqchn0l3t-ul4PIbAv4n5LGkf13nIjR68SHuQnAbGl004tDMF7qthoE5BfPUNL/" border="0" alt="" /></a> <center><i>New Year's Day view from our Pacific Beach vacation spot</i></center><br /><br />If you're still following this dormant blog, I apologize. I've been absent from telling the tales about my 2009. Finishing the MMT, getting married, and returning to school to pursue a degree in Physical Therapist Assisting headline the top stories of my year.<br /><br />In the meantime and since this is a running-related blog, I've added links to my current run log in the sidebar. Check it out if you're curious about my day-to-day running.<br /><br />Happy New Year!Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-27515017115576300142009-12-30T21:04:00.002-05:002010-03-10T21:10:49.286-05:002009 race links, results & reportsMassanutten highlighted my 2009:<br /><br /><li><a href="http://rootsrunner.blogspot.com/2009/12/urineo-fa-report.html">12/5 - URINEO FA 50 Mile (9:51)</a> </li><br /><li><a href="http://gennesaret.bizland.com/2009overallresults.pdf">11/26 - Homerun 4 Homeless 4 Mile (23:51) PR</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2009/11/report-inland-trail-half-marathon.html">11/1 - Inland Trail HM (1:21:53) PR</a> </li><br /><li><a href="http://www.hermescleveland.com/roadracing/events/naturesbin.asp">10/3 - Nature's Bin 5k (17:37) PR</a> </li><br /><li><a href="http://www.akronmarathon.org/home.aspx">9/26 Akron Marathon (3:30 pacer)</a> </li><br /><li><a href="http://www.neotrail.org/yutc.html">9/19 YUT-C Trail 25k (2:04)</a> </li><br /><li><a href="http://www.summitathletic.com/races/buckeye/2009/2009buckeyehalfoverall.txt">9/13 Buckeye Half (1:30 pacer)</a> </li><br /><li><a href="http://www.northcoastchallenge.com/race/race-results.htm">9/5 - Northcoast Challenge 5M (30:39)</a> </li><br /><li><a href="http://www.northlandrunner.com/run?page=Race&raceId=283">8/8 Walker, MN Bay Days 5k (18:21)</a> </li><br /><li><a href="http://www.cwrrc.org/Bay2009final.htm">7/4 - Bay Days 5 Mile (29:57) PR</a> </li><br /><li><a href="http://www.northeastrunningclub.org/CDC/">5/31 - Concord 5k (18:14)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2009/05/mmt-pre-race.html">5/16 - Massanutten 100 (27:41)</a> </li><br /><li><a href="http://fools50k.org">4/5 - Fools 50k and 25k Trail Run</a> </li><br /><li><a href="http://www.greenjewel.org/">3/21 - Green Jewel 50k (4:14)</a> </li>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-91954321082184535022009-12-08T08:37:00.018-05:002009-12-09T15:02:46.293-05:00URINEO FA reportAt the start of last year's <a href="http://www.neotrail.org/urineo.htm">URINEO FA</a>, the results of the Massanutten lottery were already in. I was amongst a group of <a href="http://www.neotrail.org/">NEO Trail Club</a> members with a spot secured in the <a href="http://www.vhtrc.org/mmt/index.htm">2009 MMT</a>. I joined the others for two URINEO loops that day. <br /><br />Fast forward to this year. This run preceded the MMT lottery yet it was business as usual for NEO Trail Club. Bob Combs, Jim Harris, Dave Peterman and Brian Musick were among the gang aiming for another MMT, as well as continuing their legacy as perennial finishers of the URINEO FA.<br /><br />URINEO (pronounced any way you like) stands for Ultra Runners In NorthEast Ohio and is a fat ass fun run held on the trails of Youngstown's Mill Creek Park. Now in the fourth edition, only a handful of NEO Trail Club members have finished the entire 50 miles. I started the day with the idea to add my name to this list of esteemed runners.<br /><br />BIG BEAR EXTINCT?<br /><br />Technical data about the URINEO/YUT-C courses:<br /><br />Those familiar with the YUT-C 50k know the 7.5 mile upper loop. It's the main trail loop at MCP. For URINEO the start/finish is at the Lily Pond, situated about two-tenths of a mile from the main loop. Therefore, running the main loop from the Lily Pond nets 7.9 miles per loop. 50k runners need four loops to complete the distance.<br /><br />Fifty milers need six loops of 8.33 miles to make the full distance. Big Bear is a trail section no longer used at YUT-C. In the original days of the YUT-C 50k, the course utilized the Big Bear section. Adding Big Bear to the 7.9 mile loop creates a perfect eight and one-third miles from the Lily Pond, thus the fifty miles of URINEO requires six full loops. Big Bear included.<br /><br />MONKEYING AROUND<br /><br />The "Monkey Hills" section of trail at MCP features a half-mile cut in the side of a hill with the characteristic of little to no flat spots. Uphill, downhill, or sidehill for nearly the entire way. Hearsay is that Mike Dobies came up with the idea for a Monkey Hills Marathon by repeating this section. Initial measurement of the Monkey Hills was 0.45 mile, or 29 full out-back laps to net the marathon distance. Rough estimates placed the elevation gain near ten thousand feet.<br /><br />Come URINEO day, Dobies bailed but Slim Jim, the Musick brothers, and Dan K. bought in to the Monkey Hills marathon. I was mildly interested but kept to my task. I expected it would be fun to witness the monkey business.<br /><br />LATE START<br /><br />I wasn't taking the 5 a.m. start like many of the others. That requires a 3 a.m. wake-up call which is too early for me for a "fun run." But I knew by starting at 7 a.m. I risked being the last one out on the course as very few runners aim for the full distance. This year, I was the lone one. I brought enough fuel and fluids for a day-long run. I started with optimism.<br /><br />About 15 runners started together at 7 a.m. in the dark. I wore a headlamp but never used. The sun rose and along with the regulars, I was reintroduced to a couple runners I met earlier in the year. It was a pleasure to reunite with Todd Hanks, who ran with me during my pacing duties at the Buckeye Half, and hear that he went on to PR and BQ at the Towpath Marathon. Feel-good stories. Also nearby was Gavin White, who ran part of the way with me during YUT-C this year. Both Todd and Alex finished their first ultra-distance runs on this day. Congrats to them.<br /><br />Loop one finished in a leisurely 88 minutes. After a short pit-stop at the car, I depart on loop two at 8:32 a.m. The day was cold - high 20s at the start with temperatures barely reaching mid-30s during the day. Brilliant sun and clear skies provided agreeable conditions for an ultra-run.<br /><br />In the spirit of the Monkey Marathon, I decided to skip Big Bear on loops 1-2 and put in its place a repeat of the Monkey Hills. The math aligned well, trading roughly 0.4 for 0.45 miles. I caught up with Slim on this section as he was already on nearing his 20th monkey lap. I didn't quite know how tough this Monkey Marathon would be but I understood the monumental task better when Jim stated he was on 7.5 hour marathon pace. Incredible. I pulled Jim along to a 14 minute mile through my Monkey Hill repeat, which he stated was his fastest lap of the day to that point. Brian and Jeff Musick, along with Dan K., monkeyed around to lesser degrees.<br /><br />I left Jim and finished loop two (16.67 miles) around 10:10 a.m., or about 3:10 into the run. In my mind I kept the goal of sub 10 hours, which broke down to 3:20 per two laps. On pace, for now.<br /><br />At the start of loop three, I sacrificed a few minutes for a warm restroom at the Riverside Gardens up above the Log Cabin. After a short pit-stop, I returned on course and caught back up with Bob C. and Kim B. After a short chat I went ahead. While Bob was on his final lap, I was only on my third and not even half done for my day. <br /><br />For those unfamiliar with <a href="http://www.millcreekmetroparks.com/">Mill Creek Park</a>, the trails offer a degree of rock-laden difficulty that the closer-to-home Cuyahoga Valley does not. Running in MCP requires more attention to the trail to avoid an ankle-twist or face plant. In my opinion, the rocky footing is the reason why the times are slower at YUT-C than at the summer BT50k. <br /><br />I finish loop three at 11:49 a.m. but minus Big Bear, which leaves me still short of 25 miles. While refueling at the car, witnessing Todd H. finish up his debut ultra-run was way cool. <br /><br />I head out on loop four alone until reaching Jim at the Monkey Hills. Last time around he mentioned going for the 50k - some 33 laps or so. When I arrived this time around, I joined him for his lap 29. Though he looked whipped, we worked together to get his Monkey Marathon done. He was done alright as he called it a day at that point, finishing in 7 hours, 40 minutes. I've never seen Jim so worked over as on this day. He can thank Dobies for that.<br /><br />WHY ULTRA RUN?<br /><br />The day shaped up terrifically. The dry trail, coupled with relatively benign conditions made it easy to stay out there. For me, fat ass events like this make it easy to come and go as I please. One loop or six loops, it's all good for all involved. No pressure of a race to perform at a certain level. <br /><br />On this day with cooperating weather and trail, approaching the end of loop four (33.33 miles) I start doing the math. Coming in the parking lot at 1:34 p.m., all the others were in full post-run party mode (except Slim who was still worked over). I think I surprised them all when I said I was heading out for a fifth loop.<br /><br />I've been on a long run hiatus since MMT - completing only two 20+ milers since May. One was pacing the Akron Marathon and the other the Bills' 50k four weeks ago. I'm not entirely sure why I run as I do, but witnessing the many locals tackle the ultra distance runs this fall in places like Oil Creek, Run with Scissors, JFK, and Mt. Masochist helped elevate my attitude. I wanted some of that. Ultrarunning certainly isn't rocket science but there comes that time when the legs become heavy and the stride shorter. So true is the ultrarunning saying that at some point it does not get any worse. I felt that.<br /><br />Adding my name to the list of 50 mile finishers provided strong motivation. I admit that a sub-10 hour finish sounded sweet too. I pushed on.<br /><br />Heading out on loop five at 1:37 p.m. allowed 3 hours, 23 minutes to beat my goal. Since no monkeys remained, I opted to conclude the final two loops with Big Bear instead of Monkeys. Kimba was still moving along - the two of us the last ones out there.<br /><br />Finishing loop five at 3:12 p.m., I get a hand from Slim refilling my water bottles and quickly turned-around and started the last 8.33 mile loop at 3:15 p.m. and 105 minutes to get to my 50 mile finish goal. The gang let me know that they're taking off for the day but left me with a finishers award bottle o' brew.<br /><br />Though I was fueling well throughout the day, I hit my lowest point in the initial mile of loop six. I ended up walking all the way to the Mill Creek Furnace and wolfed down an extra energy bar (actually, it was the product CLIF Roks) before returning to my shuffle.<br /><br />Breaking ten hours kept me focused and while running the sixth loop on the same course was somewhat mind-numbing, my thoughts returned the last time I ran this far at MMT. <br /><br />The credit for my MMT knowledge and experience goes to the loyal members of the NEO Trail, all part of my inspiration for my URINEO run. I consider it an honor to add my name to the list of Ultra Runners In NorthEast Ohio who have ran 50 miles in Mill Creek Park. <br /><br />I figure the Big Bear routing, rather than the Monkey Hill repeat, to be the faster path. If only marginally. When I finished at 4:51 p.m. (9 hours, 51 minutes total) only two cars remained. Kimba finished her 50k and waited for me. I'm not exactly sure what attracts NEO Trail runners to MMT, but Kimba too stated that she entered the lottery. Good job, Kimba.<br /><a href="http://www.neotrail.org/urineo2009results.htm"><br />RESULTS</a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbsao0qTccEeKOneR0qyvm-2Ap-zE2m6pXBLaVxtRIThNs9urlOn32KvWFYT2eJNqOAtDThnd6MhyphenhyphenXmfhdagTSRMR4doOSs6QJHzOQN1VUbzC5QpZpYn5cxjC_RhnWZlKXVzpe/s400/DSC04249.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbsao0qTccEeKOneR0qyvm-2Ap-zE2m6pXBLaVxtRIThNs9urlOn32KvWFYT2eJNqOAtDThnd6MhyphenhyphenXmfhdagTSRMR4doOSs6QJHzOQN1VUbzC5QpZpYn5cxjC_RhnWZlKXVzpe/s400/DSC04249.JPG" border="0" alt="" /></a><center><span style="font-style:italic;">"Slim" Jim Harris - first finisher of the Monkey Hills Marathon</span></center>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com2tag:blogger.com,1999:blog-30367270.post-6533316840885728962009-11-04T21:06:00.004-05:002009-12-09T20:21:16.387-05:00Report: Inland Trail Half MarathonFinishing <a href="http://www.vhtrc.org/mmt/">MMT</a> in May was my Superbowl for the year. I didn't make other plans to race long, marathon or otherwise, for the rest of the year. I took a pass at a fall marathon/ultra effort and decided to save it for Boston 2010. Over the summer, I maintained a loose training plan but trained often with locals and raced a couple times in September and early October. While my two September races returned dull results, a 17:37 five-km on October 3 provided confidence to take a big swing at the half-marathon. A distance I have less experience with.<br /><br />Witnessing many friends run terrific fall marathons, including my sweetheart <a href="http://1inthedistance.wordpress.com/">Andrea</a>, provided my motivation and inspiration to take a shot at another PR. Having run a 1:23:38 last November, the peripheral goal of earning a lottery bypass to the NYC Marathon (for my age, sub-1:23) guided my training. I ran couple long tempo workouts in the final weeks, culminating 11 days out with a 4x 2 mile effort at T-pace that gave me confidence.<br /><br />The Inland Trail is an old railroad bed converted to a 10' wide paved path through Lorain country. The marathon course is certified out-and-back 13.1 miles. The half marathoners started at the far-end turn-around in Kipton at about the same time the marathoners started at the finish line in Elyria. Lorain county is generally flat and there is no dirt on this trail. This course is a flat bike path and a rhythm-runner's delight.<br /><br />Before the race I made a game plan to run the necessary 6:20 pace, which nets a perfect 1:22:58. I focused on three numbers:<br /><br /><span style="font-weight:bold;">19-flat</span> at three miles,<br /><span style="font-weight:bold;">31:30</span> at five miles, and<br /><span style="font-weight:bold;">63-flat</span> at ten miles which would leave 20 minutes for the final 5-km.<br /><br />Andrea drove Angie and I out the start line with plenty of time. With 40 minutes to gun, we ran together for an easy two mile warm-up. I added a few gentle strides at perceived race-pace and prepared for the start. In years past, 1:23 might have won this race. At the start, seeing the local super-fast olympic trials qualifier Fred K. in the race, which took my mind off racing others and staying focused on my goals. (He finished in 1:09.) Except for the lack of competition to pull me along, the conditions were ideal with temps in the low-40s and overcast skies.<br /><br />The first mile of the race is a short loop and after the initial quarter-mile I found my spot in fourth position. I passed mile one too fast in 6:05 and eased off, finding my way in the next two with 6:26 & 6:14. I passed three miles in 18:45 and fifteen seconds in the bank.<br /><br />Since the course is so flat and straight through the countryside, there's not much to report on the scenery. Most of the leaves are down now. The leaves that remained were at its brilliant peak color. The course was scenic, lonely, and perfect for a time-trial.<br /><br />Since us half-marathoners started exactly at the turn-around point for the marathon race, our HM mile markers were placed a perfect 0.1 mile after those of the marathoners. Since I don't wear a GPS device (stopwatch only), this situation provided me with an additional reference point to gauge my pace. I would get feedback at the 0.9 and 1.0 of every mile. I used the situation to my advantage.<br /><br />The next two miles come and go in 6:23 & 6:12, passing mile five in 31:21. I concentrated on even breathing and start thinking mile-by-mile. In this section of the course we run through the college town of Oberlin.<br /><br />As it turned out, we started about 20 minutes after the marathoners. By mile six I started passing the outbound marathoners and without trying my effort surged. Miles 6, 7, & 8 went by in 6:08, 6:15, & 6:06. I knew I was having a good day but wondered if I was biting off more than I could chew. Five miles remained. Seeing Andrea between miles 7 and 8 gave me a lift.<br /><br />Throughout the race so far, I could see the 2nd and 3rd place runners about 400 meters ahead. I wasn't gaining ground but they gave me something to look at. Never did I look back. My attention turned to the 10-mile split. Miles 9-10 pass by in 6:18 & 6:16, which put me at 1:02:34 with 5-km to go. I did the mental calculation and knowing I had nearly 20.5 minutes gave me a boost. I dug in and went for it.<br /><br />Mile 11: 6:10<br />Mile 12: 6:03<br /><br />In my last big tempo workout (11 days prior) I saved a little kick, running 6:02 and 2:55 for my final mile and 800. Now I reached back and delivered a similar feeling kick, fueled by opportunity to crush my PR. My math might have been fuzzy, but I aimed my effort towards the possibility of sub-1:22 and perhaps a closer to 1:21. It felt amazing to have a little left in the tank in the final stretch.<br /><br />As it turned out, something with the course markings were off. Mile 13 was 6:22 and the last 0.1 in 56 seconds. I cross the line in fourth place 1:21:53 yet wondered why the splits in the final 1.1 miles were so off. I was flying! The last 5-km covered in 19:18.<br /><br />Regardless of all that, I can't complain with the final result which was a PR by 1 minute and 45 seconds along with a guaranteed entry to NYCM. After thinking about it all and checking the course certification document, I figure the total distance was accurate and that the mile markers were inconsistent.<br /><br />After watching the rest of the half marathoners and some of the marathoners (two of my co-workers/friends, Kyle B. and Vince R., finished 1-2 in the marathon), Andrea and I arrived home in time to watch the NBC broadcast of the NYC Marathon. The combination of watching Meb win and running my own personal best on the same day has me pumped to get back to the marathon!<br /><br />Thanks for reading.<br /><br /><a href="http://www.runhigh.com/2009%20WEB%20RESULTS/R110109DD.HTM">RESULTS</a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-LKHxQ4em6ht3fy_aeBcYenY36mF61BDnRthj4HHNuJ_iStfc0wdcWg133sFjBiKhjVXLjqre5MHPbfRue9WKnUWuu8YNxnnAJY5pUBkSo3xQdjgYrSxTlvL1cuPnKki98JPy/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-LKHxQ4em6ht3fy_aeBcYenY36mF61BDnRthj4HHNuJ_iStfc0wdcWg133sFjBiKhjVXLjqre5MHPbfRue9WKnUWuu8YNxnnAJY5pUBkSo3xQdjgYrSxTlvL1cuPnKki98JPy/" border="0" alt="" /></a> <span style="font-style:italic;"><center>Between miles 7-8 of the Inland Trail Half Marathon</center></span>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com4tag:blogger.com,1999:blog-30367270.post-53261170699785345962009-10-03T16:44:00.002-04:002009-10-03T17:21:24.401-04:00Northcoast 24 hour is underwayThe <a href="http://www.northcoast24.org">Northcoast 24 Hour Endurance Run</a>, held at Cleveland's Edgewater State Park on October 3-4, 2009, started this morning amidst overcast skies and cool 55F temperatures. So far, the rain has held off.<br /><br />I took a set of photos during the 10 a.m. hour this morning. <a href="http://picasaweb.google.com/rootsrunner/NorthCoast24Photos1000AmSaturday#">Click here</a> to view the entire photo album.<br /><br />Near real-time results are available at the webcast:<br /><br /><a href="http://www.northcoast24.org/webcast.html">http://www.northcoast24.org/webcast.html</a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2A7n1EkmUF7z3UNh0GAQ3w5q-rUPXKGGOino_kD8LXbJzYDF9ZXdWEC_S6jvIrRuCIvHeS9Ep-L4cmOp8E0SJjdRDzx12_HdsMeO0FbdGeefNHTjHc4LOFZpy8a5jANUaokgA/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2A7n1EkmUF7z3UNh0GAQ3w5q-rUPXKGGOino_kD8LXbJzYDF9ZXdWEC_S6jvIrRuCIvHeS9Ep-L4cmOp8E0SJjdRDzx12_HdsMeO0FbdGeefNHTjHc4LOFZpy8a5jANUaokgA/" border="0" alt="" /></a> <span style="font-style:italic;">Mark Godale, U.S. record holder in the road 24-hour (162 miles)</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavjVp2uiPeUjDgF2obbZu9RriwGS1qxOtgmQobairVpfNj8XavnPp8DJ-IMV82259tpivev5ZgNf0wGEC7bwGo5Pk1WIM0Lbi1sX23hzNjauI66hb76PiJtZAtk9q_7aaby7L/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavjVp2uiPeUjDgF2obbZu9RriwGS1qxOtgmQobairVpfNj8XavnPp8DJ-IMV82259tpivev5ZgNf0wGEC7bwGo5Pk1WIM0Lbi1sX23hzNjauI66hb76PiJtZAtk9q_7aaby7L/" border="0" alt="" /></a> <span style="font-style:italic;">Scott Jurek and Akos Konya</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVuOqCOu-m04KzOgqg41738Ok2B4z_xtjI1v0RT4kfWeMaTnPesEuNnTFQ5nkq-xXzPubA2ljj7Du-by_DE8PzORo8yABDnzZPN10npX4FC5WKgCymE0zkst6CfRqRUFDGrvf4/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVuOqCOu-m04KzOgqg41738Ok2B4z_xtjI1v0RT4kfWeMaTnPesEuNnTFQ5nkq-xXzPubA2ljj7Du-by_DE8PzORo8yABDnzZPN10npX4FC5WKgCymE0zkst6CfRqRUFDGrvf4/" border="0" alt="" /></a> <span style="font-style:italic;">Air Force Chief Master Sergeant Jeff Burke, represents the the five military branches</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn91exe5BfDxRRN0cXfMaNL8Jm9rUzB5IBJfPy1HHCr9NFOnr4RtOk8fBGCwwzFzrS8CoRU6Ozp7J2tBhlpxVulq2ClwEqA4cMNmhpgKghlQU_rj98j60pS0ESyAwQs9HEo8yr/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn91exe5BfDxRRN0cXfMaNL8Jm9rUzB5IBJfPy1HHCr9NFOnr4RtOk8fBGCwwzFzrS8CoRU6Ozp7J2tBhlpxVulq2ClwEqA4cMNmhpgKghlQU_rj98j60pS0ESyAwQs9HEo8yr/" border="0" alt="" /></a> <span style="font-style:italic;">Ohio's Vol-Staters Rita Barnes and Dan Fox, with Jerry Brandt trailing</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNG1QYJCs3uFas_c44upODMpNTlyBHf1hXU6bf2fQFBaiiQvQS3MqhaNb6dEGrBxlHsVFIdcGbeIhhOawGLND3yblK4z4DBuRjpNSeDELUYC5rLiRhG06DSOX0OcVDGkOMginz/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNG1QYJCs3uFas_c44upODMpNTlyBHf1hXU6bf2fQFBaiiQvQS3MqhaNb6dEGrBxlHsVFIdcGbeIhhOawGLND3yblK4z4DBuRjpNSeDELUYC5rLiRhG06DSOX0OcVDGkOMginz/" border="0" alt="" /></a> <span style="font-style:italic;">Wisconsin's Mike Henze (147 miles at FANS in June)</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi776-V810CRmI58KTmOCthNqzfHNzvsPA_9X3OPKhgKXazEKkx8znPDwGbSCgnohDvmiIWrJXkA3RexwPtXTmvjsg_C2C4jS7wMeO9Vzaeoea4RlCwTwl6lFbRunBM1GzKozLK/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi776-V810CRmI58KTmOCthNqzfHNzvsPA_9X3OPKhgKXazEKkx8znPDwGbSCgnohDvmiIWrJXkA3RexwPtXTmvjsg_C2C4jS7wMeO9Vzaeoea4RlCwTwl6lFbRunBM1GzKozLK/" border="0" alt="" /></a> <span style="font-style:italic;">81-year-old Leo Lightner from nearby Rocky River, Ohio</span><br /><br /> <br />I'm heading back out tonight to check out the overnight action.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-90809913575861996072009-07-19T15:10:00.003-04:002009-07-19T15:20:28.358-04:002009 Buckeye Trail 50K resultsMild temperatures and a loaded field produced outstanding finisher times at the 15th annual Summer BT50K held on July 18, 2009. <br /><br />First-timer Mike Seymour of Akron raced up front with Mark Godale and Kam Lee, pulling away and never relinquishing the lead after the mile 20 Boston Store aid station. <br /><br />Beth Woodward ran amongst the top 15 overall and led wire-to-wire in winning the women's race for the second consecutive year.<br /><br />154 runners finished the 50K which was two shy of the event record set in 2008.<br /><br />Preliminary results posted <a href="http://www.runwithlloyd.com/docs/2009SummerBT50K_preliminary_results.htm">here</a>.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-19190697714903947602009-06-21T11:45:00.008-04:002009-06-21T13:12:53.365-04:00Mohican updateA few notes from Saturday afternoon/evening:<br /><br />- Reported weather at the start was wet, warm, and humid. Andrea and I drove down for the afternoon. Temps rose into the 80s with little cloud cover throughout the afternoon. Driving into town along Rt 3, the hot, open road was Badwater-esque with heat beating down on the shadeless pavement.<br /><br />- First stop, Grist Mill (mile 37) at 2:30 PM. I was surprised by the number of runners still at this juncture but happy to see Courtney and Silent Bob. I suggested a dip in the creek near the mill to lower body temperature. While they had been at it for some 9-plus hours at this point, I had been at Mo' all of five minutes. It was warm enough for me to happily get in the creek, too. <br /><br />- 50-mile runners endured the brunt of the heat with their final 13 miles on open roads. The uphill road stretch along Rt 3 with the sun beating down, in my view, was nothing like the trails of Mohican State Park. We drove past most of the finishers 10-12 hour range and many were near heat casualty. Men's winner 8:27 with women's winner two minutes behind. My quick glance at the finisher sheet showed about 10 runners under 10 hours in the fifty-mile.<br /><br />- News from the runners was that there were a multiple turns poorly marked or ground marking washed away by the overnight storm. I heard second-hand reports of the 100 mile leaders all off course at one point or another, particularly on the purple loop.<br /><br />- At the Fire Tower (mile 60) at 3:30 PM, I was surprized that none had come through yet. Bradley Mongold, Jay Smithberger (2008 winner), and Mark Tanaka all came through within a minute of each other. The heat was apparent as they were off the 2008 pace by over an hour, arriving at 3:55 PM. Fourth place Wyatt Hornsby was about 25 minutes back at 4:20 PM.<br /><br />- We hiked the purple loop and although it was wet, the mud was not bad. I heard reports that the Green and Red loops were very muddy and slow.<br /><br />- At the Covered Bridge (M63), the four top women were within minutes of each other: Ellen (last name unknown), Terri Lemke, Jenny Chow, and Michelle Bischel.<br /><br />- At Grist Mill (M75), we had heard that Smithberger and Mongold both dropped. Tanaka was first at 7:05 PM, followed by Matt Arrow and Wyatt Hornby about 30 minutes behind. Wyatt took all of 1 minute here and looked in super shape.<br /><br />- Tanaka was first thru Bridal Staging (M83). We didn't stick around to see how far back the other two were.<br /><br />- Back at Grist Mill (M75), the top three women were all in the aid station at the same time. They departed in this order: Ellen (last name unknown), Terri Lemke, Jenny Chow.<br /><br />We left for home around 10 PM. I wish I were around to see more of the race and particularly the mid and back-of-pack runners. Witnessing 100-mile finishers, particularly the final ones prior to 30-hour cutoff, is quite a sight to see.<br /><br />The only other info I heard is Hornsby won in 19:5x. Congrats, Wyatt!<br /><br />Looking forward to hearing more about the results. I wonder how many days it will take this year to post.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-47126485619543185992009-05-28T06:40:00.003-04:002009-05-29T14:42:05.667-04:00MMT photo albumThe details of my MMT race are forthcoming in the next post. <br /><br />In the meantime, click on the photo below for my entire MMT album.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://picasaweb.google.com/rootsrunner/2009MMT#"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 230px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxD9e5BKd1Rk048D4EwupPf8H-4KcXyPVTryqX39vnFhOO6zFJmgl3leDl6Tw3NzQZiawpc3mzArLnZmHViMuW3vSvpdu4hT1RQ9EyLnW9xiqTDlNJrsr3ZaCe3sOL2O7j2FCj/s576/mmt09_1015.jpg" border="0" alt="" /></a><span style="font-style:italic;">Edinburg Gap aid station (mile 75) after completing Short Mountain section. Footcare and refuel with Andrea's help. (Photo by <a href="http://aaronpics.com/">Aaron Schwartzbard</a>.)</span>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-29583042201842015282009-05-20T11:01:00.014-04:002009-05-22T09:49:14.305-04:00MMT pre-raceA long story for a long run. The report of my second, and lengthiest, 100-miler is broken into two parts: The pre-race and the race itself.<br /><br />The inspiration for running <a href="http://www.vhtrc.org/mmt/index.htm">Massanutten Mountain Trails 100</a> came from a handful of locals in the <a href="http://www.neotrail.org/">NEO Trail Club.</a> After my pacer experiences at the 2006 and <a href="http://rootsrunner.blogspot.com/2007/05/mmt-pacer-report.html">2007 MMTs</a>, never did I think it would be me lining up in Front Royal to tackle this rock-laden 100 mile challenge. After a 2008 of mostly road-running and marathoning, I decided that 2009 would be the year for my second 100-miler.<br /><br />Once I found out my name was drawn in the MMT lottery I gleaned as much info as I could from locals Jim Harris, Bob Combs, and David Peterman -- NEO Trail members with a collective 11 MMT finishes -- on how approach this race. If nothing else, I learned not to start too fast and that taking an extra 30 minutes to reach Camp Roosevelt could save hours later in the race. <br /><br /><u>Training:</u> Physically, I came into this race vastly under-trained; much less so than for my first 100 miler at the 2007 Mohican 100. Year 2008 was one primarily of road-running culminating in my <a href="http://rootsrunner.blogspot.com/2008/10/race-report-marine-corps-marathon.html">first sub-three hour marathon</a> last October. Since then, I had not run farther than 20 miles until March 1st of this year. My longest training runs in prep for MMT were 50 km, done 4 times in March and April, culminating with an eight-plus hour effort at the Chocolate Bunny (a night run on the MMT course in April.) <br /><br />The last time I ran longer than 50 km was a <a href="http://rootsrunner.blogspot.com/2008/05/report-green-jewel-100k.html">100 km road run</a> in May 2008 and prior to that was the 2007 Mohican Trail 100 Mile in June 2007. My ability to go the long ultra distance was an uncertainty. <br /><br />With a lack of training volume and over-distance long runs, I convinced myself that a strong mental game would pull me through. I maintained that my knowledge of sports-nutrition, staying injury-free, and recalling my past MMT pacer experience would carry me to the MMT finish line. Though I arrived on race day undertrained, I felt strong. I have heard that it is better to be 10% undertrained than 1% overtrained. My training status for this event would test that theory.<br /><br /><u>Gear and Nutrition:</u> Through my training buds, I learned that the longest section and potentially the hottest section of the MMT course is the part from Habron Gap (mile 25) to Camp Roosevelt (mile 34.) With a large climb occurring at the same time the sun rising high, I knew that a two-bottle waistpack (~40 fluid ounces) might not be enough to sustain the 9.5 miles to Camp Roosevelt. I modified one of my backpacks to fit a 2.5 liter (80 fluid oz.) bladder, which I ended up using. In all, I had three hydration systems ready to go: a single bottle waistbelt, a double bottle waistbelt, and the backpack with bladder. <br /><br />Nutrition-wise, I planned to fuel primarily with liquids and gels and fill-in with solid foods found at the aid stations. In my drop bags and with my crew I placed HEED powder (primary carb-replacement beverage) and CLIP2 and AMINO packages (protein-replacement beverages). I started out with a full gel flask with a plan to replace a full flask every 25 miles. During each hour of the race my basic nutrition plan was to consume one 20-ounce bottle of fuel and the equivalent of one gel each hour, grazing with aid station fare as needed.<br /><br />Electrolyte-wise, I started out with Succeed! capsules with a plan to consume one per hour for the first 12 hours and reassess my needs after that.<br /><br /><u>Goal:</u> Based on prior years' pacing runs at MMT, I estimated I might finish somewhere in the 28-30 hour range. Since the MMT course had changed over the recent years, I reviewed the splits from the 2005 race (a course identical to this year) and charted my probable aid station arrival times for 28 and 30 hours.<br /><br /><u>Crew:</u> I was blessed with a great crew. <a href="http://1inthedistance.wordpress.com/">Andrea the wonderful</a> would follow me around all day and the pacer team of Courtney and Brandon would drive from Ohio on Saturday to join her later in the day. <br /><br /><u>Aid station spreadsheet:</u> I put together all the details of my plan on <a href="http://www.runwithlloyd.com/files/MMT_AS_schedule_Lloyd.pdf">this spreadsheet</a> as a guide for my crew. This sheet became my tentative plan for fueling, drop bag contents, and aid station tasks. My crew was prepared to resupply my needs and keep going down the trail. <br /><br /><u>Pre-race disposition:</u> Though I felt mentally prepared, my lack of training volume weighed in the back of my mind. In the days prior to the race I slept poorly, tossing, turning, and waking frequently. <br /><br />I spent the final pre-race days with too much time to think about the daunting task of MMT's 101.8 miles. Looking back, I brought about my own restlessness as I had considered MMT to be my greatest ultrarunning challenge. <br /><br />After arriving at the Ranch on Friday to check-in, receive the race briefing, and take in the pre-race meal and camaraderie, Andrea and I turned in early. A final night of tossing and turning preceeded a 3:15 AM wake-up that came much too quickly. I suited up and met Dave at 4:00 AM to drive to the start. <br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs026.snc1/4276_81561458245_755833245_1971975_5124502_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 340px; height: 250px;" src="http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs026.snc1/4276_81561458245_755833245_1971975_5124502_n.jpg" border="0" alt="" /></a> <span style="font-style:italic;">A view of Buzzard's Rock from the Skyline Ranch Resort, which is the first climb of MMT 100</span><br /><br /><span style="font-style:italic;">Next post: Part Two, The race</span>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-88984164753378409552009-05-19T10:39:00.008-04:002009-05-19T17:57:37.312-04:00MMT done!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIFZDRmV_Zc8q7HThYMlVQZD9VdtxYavNciSRy1T1J_7GnoZfXZfrN0WG66CkKyH8NJd9-OKBcxNdFcG7yrV0CPHx7BHzfEhUqN_21NFK8pxYueaXvQHZsnjkRPzZ9EamhLi-q/s1600-h/034.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIFZDRmV_Zc8q7HThYMlVQZD9VdtxYavNciSRy1T1J_7GnoZfXZfrN0WG66CkKyH8NJd9-OKBcxNdFcG7yrV0CPHx7BHzfEhUqN_21NFK8pxYueaXvQHZsnjkRPzZ9EamhLi-q/s320/034.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5337656103434819282" /></a><br />While a full report will have to wait until <a href="http://1inthedistance.wordpress.com/">Andrea </a>and I reach our vacation destination, the short version is that we endured the <a href="http://www.vhtrc.org/mmt/2009/index.htm">Massanutten Mountain Trails 100</a> and finished in 27 hours, 41 minutes. <br /><br />Check back here soon as there are plenty of photos and a long story to share. <br /><br />Special thanks to my outstanding crew (Andrea) and pacers (Brandon and Courtney) for keeping me awake and going throughout the often rainy and stormy night.<br /><br />The MMT experience lived up to its billing: Massanutten Rocks!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7yjstKhQsG_oFSoMaU1YMqK4Ks5LUE2sjA5YsUAQ5EodZun5wlO0gYbtt5LOEXdx9QoHN_fD_AXGwP-b4Cl94EcrfdEUNJ3QJqlo2Sw11cXyDlwNJIBU355ImBP5mnqUPTZ39/s1600-h/040.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7yjstKhQsG_oFSoMaU1YMqK4Ks5LUE2sjA5YsUAQ5EodZun5wlO0gYbtt5LOEXdx9QoHN_fD_AXGwP-b4Cl94EcrfdEUNJ3QJqlo2Sw11cXyDlwNJIBU355ImBP5mnqUPTZ39/s320/040.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5337655856231747682" /></a>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com5tag:blogger.com,1999:blog-30367270.post-48773152521169491222009-05-13T23:04:00.003-04:002009-05-15T22:17:42.955-04:00Massanutten previewThe occasion of the 15th annual <a href="http://www.vhtrc.org/mmt/">Massanutten Trails 100</a> is reason enough for me to awake this dormant blog. While I'm undertrained physically, I plan to rely on a strong mental game to carry me along the 101.8 miles of MMT.<br /><br />It's late and I'm ready to go. I have a plan for a 30 hour finish. <br /><br />Live webcast <a href="http://www.vhtrc.org/mmtlive/">here</a>. <br /><br /><a href="http://rootsrunner.blogspot.com/2007/05/mmt-pacer-report.html">Link </a>to my 2007 MMT pacer experience.<br /><br />Happy trails!Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com2tag:blogger.com,1999:blog-30367270.post-91916888574951063682009-03-18T10:22:00.002-04:002009-03-18T10:43:47.672-04:00New 24 Hour Ultra in Cleveland<a href="http://www.northcoast24.org/index.html">Northcoast 24 website</a><br /><br />I've been listening in to the discussion/coordination for this event. The organizers are ready to announce that the Northcoast 24 Hour Endurance Run has come to fruition. The course is roughly 0.91 mile paved loop around Edgewater State Park in Cleveland on the shore of Lake Erie.<br /><br />When I lived in Lakewood, Edgewater Park loop was a regular route -- I've looped the paved path there dozens of times. The path is certainly flat and the downtown vista a delight. The key variable to this event is the weather. The bottom loop (proposed course) is exposed to winds with little barrier to inclement weather. <br /><br />In the U.S., there seems to be a lack of a quality 24 hour ultra events to help determine the national team. I wonder if the Northcoast 24 could fit that bill, attracting top tier ultra distance runners to Cleveland. That would be cool and I look forward to October 3 to witness. <br /><br />Participate? The last (and only) time <a href="http://rootsrunner.blogspot.com/2006/10/race-report-running-in-circles-at.html">I ran a timed event</a> was only half this duration. Pondering.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-81857571651206004142009-02-05T17:24:00.004-05:002009-02-05T18:18:24.133-05:00WRTR news<a href="http://wrtr.org"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 199px; height: 97px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf4hnSKFwQbM7N0Eheb74m1m0dZR35vLgtgsD_oBOfNpXFslV1y-lCdfsHVGQE3cmVkwLGypRUa-gzrC_OD4YUxPoDIqUdV88UGmz94TyCpPp19SOf_n3gafAP-ntp6pKe0Pvh/s320/wrtr_logo.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5299455626679890706" /></a><br /><br />The <a href="http://wrtr.org/">Western Reserve Trail Running</a> organization launched a new website design this week. Included in the new site is the 2009 race calendar, consisting of ten NE Ohio trail races, and the rules for WRTR race series participation and points scoring. <br /><br />New this year is the monthly WRTR newsletter. <a href="http://tinyurl.com/Feb09-WRTRNewsletter">Click here</a> to view the February edition. If you like what you see, please sign up to receive each month in your inbox.<br /><br />NE Ohio trail running is already off to a great start in 2009 with the success of the <a href="http://www.verticalrunner.com/bt50k/indexwinter.html">Winter Buckeye Trail</a> on January 18. <br /><br />The next race in the WRTR series is the <a href="http://www.greenjewel.org/">Green Jewel 50k</a> on March 21. This run is a shortened version of last year's 100km course that connected the entire distance of the Cleveland Metropark's Emerald Necklace. <a href="http://rootsrunner.blogspot.com/2008/05/report-green-jewel-100k.html">Click here</a> for a report of my 2008 Green Jewel experience.<br /><br />The April events, the <a href="http://fools50k.org">Fools 50k/25k</a> and the <a href="http://www.mohican50k.com/">Mohican 50k</a> are both filling quickly. I anticipate the Fools Run to sell-out a full field of 200 runners in the next couple weeks. If you are thinking of running in either of these events, now is the time to register.<br /><br />The <a href="http://www.verticalrunner.com/bt50k/indexsummer.html">Buckeye Trail 50k</a> opened registration this week and earlier than ever before. The popular summer ultra classic is limited to 175 runners and is sure to sell out fast. This year there is an <a href="http://www.active.com/page/Event_Details.htm?event_id=1683958&assetId=a6600891-4222-403e-8982-882e1696346e">online registration</a> and volunteer service requirement. <br /><br />The <a href="http://wrtr.org">new WRTR website</a> features photos of local runners, races and trails. If you haven't done so, don't forget to check it out!Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-42007730119747942062009-01-15T08:19:00.007-05:002009-01-15T12:09:09.836-05:00WS 100 Synchroblog ProjectAnyone who knows American ultrarunning knows about the <a href="http://www.ws100.com/">Western States Endurance Run</a>, arguably the most well-known 100 mile race in the world. After the 2008 race was cancelled due to forest fires, this year marks the 36th year of the event that crosses the Sierra Nevada mountains along the Western States trail starting at Squaw Valley and finishing in Auburn, CA.<br /><br />Though I've never seen the event firsthand, I got a tiny taste of the WSER while in California in December '07 when I attended the 2008 lottery and ran a few miles on the trail. <br /><br />I just read the blog entries of five runner/writers, grouped in a unique project titled the "Western States Synchroblog Project." These bloggers aim to post simultaneous blog entries in the months leading to this year's race. One synchroblogger is <a href="http://blog.irunfar.com/">iRunFar's</a> Bryon Powell, who describes the project:<br /><br /><span style="font-style:italic;">"Sprung from the mind of creative genius Craig Thornley is the Western States 100 synchroblog, a series of five Western States 100 simultaneous blog posts leading up to the 2009 race. For this first post, I join the following four bloggers in making a suggestion, plea, or request directly to the Western States Board."</span> <br /><br />The all-star synchroblog lineup:<br /><br /><a href="http://blog.irunfar.com/2009/01/accountability-and-transparency-for.html">Bryon Powell</a> pleas for accountability and transparency in the operation of the WSER.<br /><a href="http://ix.cs.uoregon.edu/~thornley/2009/01/15/ws-board-reconsider-mandatory-volunteerism/">Craig Thornley</a> ponders WSER's requirement for mandatory “volunteer” hours.<br /><a href="http://ajwsblog.blogspot.com/2009/01/open-letter-to-western-states-board-of.html">Andy Jones-Wilkins</a> suggests ten course changes to the WSER course.<br /><a href="http://sascharuns.blogspot.com/2009/01/suggestion-to-western-states-board-of.html">Sean Meissner</a> offers a suggestion on WSER's special entry considerations.<br /><a href="http://runtrails.blogspot.com/2009/01/understanding-western-states-board-of.html">Scott Dunlap</a> interviews WSER board member John Trent on the function of the Board of Trustees.<br /><br />Interesting commentary, to say the least. If you are a fan of the Western States Endurance Run, it's operations, or in the larger ultrarunning community, this initial synchroblog is a great read.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com2tag:blogger.com,1999:blog-30367270.post-67891062107851866842008-12-31T23:50:00.001-05:002009-05-31T14:12:19.775-04:002008 race links, results & reportsThe roads were good to me in year 2008.<br /><br /><li><a href="http://rootsrunner.blogspot.com/2008/11/report-fall-classic-hm.html">11/23 - Fall Classic HM (1:23:38) PR</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/10/race-report-marine-corps-marathon.html">10/26 - Marine Corps Marathon (2:58:16) PR</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/10/local-5k-report.html">10/18 - Green Lakewood 5k (17:44) PR</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/10/akron-marathon-pacer-report.html">9/27 - Akron Marathon (3:30 pacer)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/09/report-yut-c-25k.html">9/20 - YUT-C 25k (2:04) 1st OA</a> </li><br /><li><a href="http://www.summitathletic.com/buckeye.html">9/7 - Buckeye Half (1:35 pacer)</a> </li> <br /><li><a href="http://www.northcoastchallenge.com/race/race-results.htm">8/30 - Northcoast Challenge 5 mile (30:36) PR</a> </li><br /><li><a href="http://www.lifebanc.org/PDFs/10K_2008_AgeGroup.pdf">8/16 - Gift of Life 10 km (40:20)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/07/report-grandfather-mountain-races.html">7/12 - Grandfather Mountain Marathon (3:39)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/07/report-grandfather-mountain-races.html">7/10 - The Bear 5 Mile Run (43:12)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/05/mad-city-pace-report.html">5/25 - Mad City Marathon (3:49:57)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/05/report-green-jewel-100k.html">5/3 - Green Jewel 100km (11:26)</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/04/second-try-at-112th-boston-marathon.html">4/21 - Boston Marathon (3:06:54)</a> </li><br /><li><a href="http://www.hermescleveland.com/roadracing/results/2008/RUNFORYOURLIFE.HTM">4/12 - Run for your life 5k (18:30) PR</a> </li><br /><li><a href="http://rootsrunner.blogspot.com/2008/04/fun-run-results.html">4/6 - Fools FA 25km (3:05)</a> </li><br /><li><a href="http://www.inggeorgiamarathon.com/site3.aspx">3/30 - ING Georgia Marathon (3:24:16)</a> </li><br /><li><a href="http://www.summitathletic.com/races/shamrock/2008/08Shamrock15kResults.txt">3/9 - Shamrock 15k (DNS)</a> </li><br /><li><a href="http://www.hermescleveland.com/roadracing/results/2008/CHILI.HTM">2/16 - Chili Bowl 5k (19:19) </a> </li><br /><li><a href="http://www.verticalrunner.com/bt2k8winterresults.pdf">1/26 - Winter Buckeye 50k (5:10) </a> </li><br /><li><a href="http://www.angelfire.com/ultra2/teamslug/fattestbutt08.html">1/5 - TSI's Fattest Butt 50k (4:52) </a> </li>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com0tag:blogger.com,1999:blog-30367270.post-41084296045597054372008-12-12T12:21:00.002-05:002008-12-12T12:24:38.786-05:00Fools 50k and 25k Trail Run - April 5, 2009The date is set. <br /><br />I'm teaming up with the folks at <a href="http://wrtr.org">Western Reserve Trail Running</a>, as well as the <a href="http://www.verticalrunner.com">Vertical Runner</a>, to bring another trail race to the Cuyahoga Valley on April 5. The April Fools fun run of the past two years is slated to become a full-fledged trail race in 2009. For more information, go to the website:<br /> <br /><a href="http://fools50k.org">http://fools50k.org</a><br /> <br />If you have any questions, let me know.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com1tag:blogger.com,1999:blog-30367270.post-24072852705548159752008-12-09T12:02:00.007-05:002008-12-09T17:48:04.909-05:00The MMT lottery... is determined by the closing of today's Dow Jones Industrial Average index. There are 333 entrants for 180 available spots -- roughly a 54% chance of making it in on the initial drawing.<br /><br />The three least significant digits of the DOW determine the starting number of the lottery draw. If the market closes up, the draw counts upwards. If closes down for the day, then the draw counts downwards. <a href="http://www.vhtrc.org/mmt/explanation.htm">How the lottery works.</a> <br /><br />My randomly assigned number is 101. Therefore I am hoping for the DJIA to close upwards with a lottery number of 100, downwards with a 102, or somewhere counted within the first 180 entrants from the lottery starting number. <br /><br />At the noon hour, the <a href="http://www.cnbc.com/">DOW</a> is listed at 8869.58, and down -64.60 for the day. If this were today's closing numbers, the lottery number would be 958, counting downwards, and I'm likely not selected for the field.<br /><br />If you're wondering what MMT is, it's the abbreviation for the <a href="http://www.vhtrc.org/mmt/index.htm">Massanutten Mountain Trails 100 mile</a>, held late May in Virginia. You might remember <a href="http://rootsrunner.blogspot.com/2007/05/mmt-pacer-report.html">my 2007 experience</a> as crew/pacer.<br /><br />Good luck to <a href="http://www.vhtrc.org/mmt-app/applicants.htm">those</a> in today's drawing!<br /><br /><strong>UPDATE</strong>: The <a href="http://www.cnbc.com/">DOW</a> number was 8,691.33, closing down today. If that's the number, it appears I'm in.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com4tag:blogger.com,1999:blog-30367270.post-58080686335719981312008-11-23T20:44:00.008-05:002008-11-23T21:11:34.098-05:00Report: Fall Classic HMCleveland Fall Classic Half Marathon<br />11.23.08<br /><br />Coming off a PR in the <a href="http://rootsrunner.blogspot.com/2008/10/race-report-marine-corps-marathon.html">marathon 4 weeks ago</a>, I planned to end the racing season and shut it down for the year. After a week off, I ran a couple tempo miles and found that I had some speed left over and my T-pace actually picked up some. I decided to race one more. I few factors helped me decide: <br /><br />- Andrea was targeting this race (I'd be there anyway)<br />- It was the only race in the Cleveland West Road Runners race series that I had not previously done (going for the career CWRRC race "slam," including the Spring Classic, Rocky River 5 Mile, Mohican Trail 100, Bay Days, and now the Fall Classic)<br />- I had not raced the half marathon distance since September 2005 (with a soft PR 1:26)<br /><br />So I thought why not run one more race. Based on the tempo runs of the last two weeks, I had a stretch goal of sub-1:23 (sub 6:20 pace) to possibly earn the lottery by-pass for NYCM. <br /><br />Training: Since the marathon and the easy post-race week, I've run about 40 miles per week with one 3-4 mile tempo run. Tempo run four days ago was 6:08/6:11/6:08, so I felt fairly confident about a PR effort today.<br /><br />This past week has been unseasonably cold and snowy like a January winter. It was 14F when we drove up to the race and barely 24F at the start. I was still thinking of wearing shorts, but decided on tights, l/s tech shirt, hat and gloves. The choice of attire worked out well.<br /><br />This race usually has good attendance - I had heard post-race there were about 800 runners combined in the HM and 5k. After a 25 minute easy warm-up, I shed the extra layers and head to the start. I only got in a few easy strides. Then the start:<br /><br />1- 5:36<br />2- 6:51 (average of miles 1 & 2 = 6:14)<br /><br />Mile one kind of surprised me but I did not feel like I was going that fast (better than 5k pace) and mile two confirmed that the first marker was off. I settled in.<br /><br />3- 6:17<br />4- 6:16<br /><br />The course is a flat double loop consisting mainly of a three-mile stretch of metropark road. An out-and back performed twice with two small side-loops included. Most of the road was clear of snow but the two side-loops had some perilously slippery ice where we had to slow down to avoid falling. <br /><br />By the first turnaround at three miles, I worked myself up to 9th position and was immediately swept up by a pack of four runners and landed in 13th. I wondered if I started out too fast.<br /><br />5- 6:11<br />6- 6:12<br />7- 6:33 (icy loop and dodging 5k runners)<br /><br />The seventh mile the course was congested a bit as we caught some of the 5k runners and also had to dance on some ice through the side-loop on the metropark path. I survive the first half, still on pace for 1:23, and wonder if I bit off too much.<br /><br />8- 6:20<br />9- 6:27 (icy loop) <br />10- 6:37<br /><br />I'm not sure if the tenth mile was marked right. I was still feeling okay as I passed ten in 1:03:21 which bettered my 10 mile PR. I did the quick math and figured I needed to push it to get the 19:40 final 5k to hit my goal. A couple guys passed me and I was in 14th position, or so.<br /><br />11- 6:36<br />12- 6:25<br />13- 6:37 (icy loop)<br />0.1- 0:38<br /><br />Watch time: 1:23:38<br /><br />Considering the cold temps and icy turns, I can't complain. I just PR'd by nearly 2.5 minutes and finished 15th OA (I think) and 3rd AG. If the conditions were better, who knows?<br /><br />I went to the car to grab the camera and jogged a mile cool-down to finish with Andrea, who had a good race too. Here are a few photos from the day:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYSv2SZx0ybWKhpCHYW8NZlwFYPuBe7bmhN9AtsXHFMBLOq4R-wOTImTNQLsgDtAD8Ns7y2SAVzhv2vEc2hbY8zUvkEGITIJ7wkXOg6P9UmV11eHhLEaUv71gohtLCOPDpspXd/s512/DSC05270.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYSv2SZx0ybWKhpCHYW8NZlwFYPuBe7bmhN9AtsXHFMBLOq4R-wOTImTNQLsgDtAD8Ns7y2SAVzhv2vEc2hbY8zUvkEGITIJ7wkXOg6P9UmV11eHhLEaUv71gohtLCOPDpspXd/s512/DSC05270.JPG" border="0" alt="" /></a><br />Frigid 14F when we arrived for race registration.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIFZzy0MMOuAWT_tFIaM2vLnF6Wb4xqgFjvaKUtOsQhs0Q7mh_oocY-3g8w7IKxk6AMTc-a17zJ8zGiMEstxCeOM-g_WQDNWkaUnKdN8ZVHSmwZQEe9mB5r7uvG5kiazecHHuw/s512/DSC05297.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIFZzy0MMOuAWT_tFIaM2vLnF6Wb4xqgFjvaKUtOsQhs0Q7mh_oocY-3g8w7IKxk6AMTc-a17zJ8zGiMEstxCeOM-g_WQDNWkaUnKdN8ZVHSmwZQEe9mB5r7uvG5kiazecHHuw/s512/DSC05297.JPG" border="0" alt="" /></a><br />During cool-down. Most of the race was on metropark road like this one.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxniDavloJBk-fVfoHWWPKnWgRNcdgqPJuTLg_eCKQwkwnBuFqHCmmV3qZLEuOAU_yf2RqQJv8Qo0-g4tEllfLlu0VwduB-EFzGL6HtEsObIar2a3uZAYAqAHYX_Bz06xXONqM/s512/DSC05287.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxniDavloJBk-fVfoHWWPKnWgRNcdgqPJuTLg_eCKQwkwnBuFqHCmmV3qZLEuOAU_yf2RqQJv8Qo0-g4tEllfLlu0VwduB-EFzGL6HtEsObIar2a3uZAYAqAHYX_Bz06xXONqM/s512/DSC05287.JPG" border="0" alt="" /></a><br />Andrea approaching the finish on one of the icy loops. You can't really see it, but the footing was treacherous in a few spots.<br /><br />Thanks for reading.Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com6tag:blogger.com,1999:blog-30367270.post-80673910188529711582008-11-20T14:03:00.005-05:002008-11-20T14:17:59.323-05:00One more mile challenge<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1milechallenge.blogspot.com/"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 319px; height: 400px;" src="http://4.bp.blogspot.com/_9QqRRzUlplM/SRrN3MtnJGI/AAAAAAAAEVc/6_-Hi1KLUH8/S768/default.aspx.png" border="0" alt="" /></a><br />The <a href="http://1milechallenge.blogspot.com/">One More Mile Challenge</a> is simple in concept: Starting on November 1st run one mile and each successive day add one more mile to the distance of the daily run.<br /><br />Now on day 20, five of the original nine competitors remain in the challenge. After today's twenty, tomorrow comes twenty-one, and so on...<br /><br />Runners who've successfully completed day 21 will have logged 231 miles total, 126 for the most recent seven days. Incredible! <br /><br /><a href="http://1milechallenge.blogspot.com/2008_10_01_archive.html">Click here for the rules.</a> Click the photo above for the most recent update.<br /><br /><span style="font-style:italic;">(Credit Mike Keller for organizing this charitable event.)</span>Lloydhttp://www.blogger.com/profile/07335514995585802064noreply@blogger.com2