Friday, May 24, 2013

Kettle 100 Jitters

In one week I will be somewhere on a lonely stretch of singletrack in the Southern Kettle Moraine trying to do something that I find pretty intimidating; something that is simply an unknown for me.  I am going to try to run 100 miles in one day.  Thousands of people do this every year and they aren't falling apart from the experience.  I know I can do this too.

My trepidation comes from that unknown quantity; it’s always the unknowns that give us pause.  Will my body keep it together, or will it let me down?  I know my body will be aching for sure, but how will my mind handle the experience?  Will I be able to while away the miles, or will each stride be a step closer to going absolutely nuts?  Will I see monkeys?  Will I barf?  Will I yell at my crew?  Will I get a (gasp) blister?

Tapering for my first 100-miler has become a pretty nerve-racking experience.  I can’t imagine life past 6:00am on June 1st, 2013.  Part of the deal is, I am as prepared for this race as I can be.  With a high-fat, low-carb keto-diet, I am a lean & mean racing machine at 140 lbs.  I've been putting in the miles and hammering the hills for the last 5 months, through snow, mud and rain.  I've also never been this uninjured and healthy in preparation for a race.  My energy levels are fantastic, and my legs are pretty tough.

I know I’ll be fine.  I will feel like a million bucks after I cross that line sometime on June 2nd, and all those questions will be answered.  It’s going to be long, and rough, and hard, and painful.  But it will be nothing I can’t handle.  Unless there are clowns.  Then I’m done for.

Thursday, May 2, 2013

Not so fast Spring: A Winter Encore!

As luck would have it, Winter was NOT done in Wisconsin.  Another dumping of about 6" of snow found Willow River State Park on the morning of May 2nd.  I love running in this state.

I took the following pictures on my morning run in the park.  With scenes like these, Spring can take its time.  Enjoy!

The path into the park; 6 inches deep!

The steps to the North observation overlook

The view from the overlook; the picture does not do the scene justice

Willow River, at the Falls Bridge

Tuesday, April 23, 2013

One Last Winter Gift at Willow River

I've never been forced to train through the winter.  Ever.  I've always chosen to peak for fall races, giving me the summer to train properly.  This is more about perceived limitations than toughness.  I just never considered winter  as a time to train.

When it came time to choose a first 100-miler, I wanted something fairly straightforward, flatish, close-by and familiar.  The obvious choice turned out to be the Kettle 100 in S. Wisconsin.  I know and love the Ice Age Trail in this area. Fantastic running, beautiful scenery, and (mostly) non-technical singletrack.  The trouble was though, that it runs the beginning of June.

This early race forced me to train through snow and sleet.  Through 6" of snow and very uneven footing.  At 5:30 in the morning with a headlamp.   I refused to run on the roads in training for a trail 100-miler; that would make no sense.  I am now emerging from winter pretty tough and fit, and uninjured.  Relatively of course.

One unexpected gift that came my way was "the things you see" when you run at all times of the day and year.  This morning was no exception.  It is the end of April.  Average high temps are supposed to be around 60°F.  We are expecting to see the sun and 75° by the weekend (woo hoo!).  And yet, God saw fit to give us one more winter gift in the form of about 8" of freshly-fallen snow overnight.

I was out on the trails at Willow River State Park in NW Wisconsin this morning, at about 5:45 am., and took these pictures.  Enjoy, and happy end of Winter!







Friday, March 15, 2013

Ft Lauderdale A1A Race Report

The A1A weekend brought three St Croix Valley runners—Randy, Steve, Candy—and a couple of their friends together for a great time. Captain Randy was a gracious host, coordinating dinner reservations/locations and race logistics.

Lady Chateau
The runners and their support teams met on Randy’s Lady Chateau before heading out for a pasta dinner on Saturday night. A discussion about race logistics and our departure time from the hotel the next morning turned into a bit of a negotiation between Randy and Steve. As always, Randy wanted to get to the start line about an hour before race time. That gives him enough time to take in the crowd, drink some extra fluids, and revel in the atmosphere. Steve, on the other hand, prefers to step out of the vehicle and into the running queue, getting all the beauty sleep he can and wasting no energy on frivolous, pedestrian activities. As it turned out, we were very early and it got to be uncomfortable standing in that cold, blustery wind.

The Runners--Steve, Bobbye, Candy, Randy, Juliana

The Support Team--Jerry, Robin, Gary
The weather conditions for the 6:00 am start were much cooler than in past years. The temp was 45° F at the start, or 38° F with the wind chill due to a 17 mph wind out of the north. This was a bit of a concern because the route for about 11 miles of the marathon and 4 miles of the half was straight into the wind.

Staying warm--Bobbye, Steve, Juliana, Candy, Randy
The first priority during those early morning hours was staying warm. The high temperature for the day was somewhere in the 60s.


Randy placed second in his AG in the marathon and friends Juliana and Bobbye nailed down PRs in the half. Steve ran the half with Juliana, and Candy managed to drag her butt across the finish line logging one of her slowest times. All were very interested in Candy’s time in that she was trying a new training technique. It’s the Hanson-Brooks method, and for those unfamiliar with it, they stress running on tired legs with the longest run at 16 miles. She followed the program pretty well, but a bout with the Minnesota “crud” wasn’t on the schedule, and she found the running against the cold wind quite challenging.

Randy expanded his host duties on Monday by taking our merry group on a boat ride along the Intracoastal Waterway. Among the notable things to see was Steven Spielberg’s yacht that is parked a dock away from the Lady Chateau.

Cruising the Intracoastal Waterway--Bobbye, Candy, Robin, Juliana (ouch that is sunburn) 
The Spielberg yacht--complete with indoor swimming pool
Thank you Captain Randy for the Ft. Lauderdale adventure!

Wednesday, March 6, 2013

The Adventures of Keto-Man


The end of 2012 found me contemplating my previous racing season.  It was a great year of ultra-marathons, with multiple PR’s, an AG win and almost a top-10.  I was left with the feeling though, that “this was it”, I just can’t get much faster or better and it will be all downhill from here.  I am 48, so that day is looming I’m sure.
But.  I still have one card yet to play.  My diet.  I've always just eaten anything and everything.  Why not when you run 70 mi/wk, right?  Well, after reading ZachBitter’s blog on low-carb performance, I thought that was well worth investigation.  My long race performance (> 50 mi) sure could use some improvement.  Too many bonks with too much central fatigue.
I went out and bought The Art & Science of Low-Carb Performance by Stephen Phinney and Jeff Volek.  I have now been officially keto-adapted for 8 weeks and I’m no longer looking back to my old diet.  I eat <50 g low-glycemic carbs/day, a set amount of protein, and enough healthy fat to manage my body weight.  Here are some of the results I've found in my short experiment:
Energy Level – I considered the spikes and lows of carb-based nutrition as just normal every-day life experience.  Not so as keto-man!  I feel awesome!  My energy levels are even all day long, with no afternoon slumps.  During long runs, I experience about an hour of slight soreness in my legs, and then no significant discomfort after.  Without fueling.  My longest run so far has been 4 hrs, so what happens beyond, we’ll see.

Recovery – Wow. This is the area where I am seeing the greatest improvement.  I used to really feel a 4 hr run for at least 48 hrs.  Now it is just a dull ache for about 12 hrs, and I am ready to go the next day.  This is good, because I want to be doing closer to 100 miles/week max in training for a 100 miler.
Explosive Power – I find that I might have a little less explosive power available.  I am still in my base training phase, and have not started speed-work yet, so this may not be the case.  But.  I do stair training every Tuesday morning, at the 250 ft Willow River falls stairs.  Last year, as a carb-fueled person, I would lunge every-other step for the first 125 ft, and then run each step of the remainder.  This year, the lunges seem to me a bit more difficult to maintain, and I’m dying more at the end.  We’ll see though.  It may be too early to tell.
Body Weight – I can’t keep it on!  My racing weight used to be around 150 lb at about 14% fat.  Training weight was about 155-160 lb.  Today, I am running about 50 mi/wk at 142 lb and 12% while dropping about 2 lb per week.  The real bummer is that I don’t seem to be adding lean muscle mass yet.  I’m not sure what is going on.  I do think that, for being in a training phase, I weigh too little and need to pack on a bit more to my 6 foot frame.  More fat I guess.
The Role of Carbs in Racing – I am convinced that I can run a race while maintaining the keto diet.  Supposedly the Vespa supplement could help me, but it is so dang expensive.  Others speak of using super-starch, like U-CAN, which slow-drips the carbs into your system.  Zach Bitter mixes his carb gels and Vespa while racing for optimal performance.
I am convinced that carbs will play a role in my races.  I will start experimenting with U-CAN after my long runs reach about 5 hours or so.  I’ll try some gels too, to gauge their effect.  From what I read, I’ll want to avoid the insulin response.  Hmmm.  At mile 90 I’m thinking the Expresso Express gel might be what the doctor ordered.  Or, I might drop from a coronary.  We’ll see.
Favorite Food – Steak, duh.  My second favorite is a shake though.  Add the following to a blender, in this order:
                1/4 cup blueberries
                1/2 cup Greek yogurt
                1/2 cup cream or half-and-half
                1/4 cup whey protein (peanut butter works too)
Blend to consistency.  Pour into glass.  Add the following to the glass (this will gunk up your blender, so add it here):
                Olive oil, or fish oil to taste
                1 TBSP chia seeds
There is a wonderful blog written by three (now four!) keto-adapted athletes called runketo.com, where I have found some great info to aid in my diet adventure.  There are many links to other keto-friendly blogs there as well.
I know I am an experiment of one, but the results look promising!

Monday, February 11, 2013

Running Willow River


I’d like to share with you a wonderful running location not 10 minutes from my front door in NW Wisconsin called Willow River State Park.  This 3000 acre gem can be reached from the Cities by taking I-94 into Wisconsin, and heading north on Hwy 12 (exit 4) for a few miles.  The swimming isn't much (unless you prefer your bathwater green), but the trails are great and getting better.

From spring to fall, I can get up to 15 miles of trail without backtracking (much), allowing me to mix up my runs a bit.  In the winter, you get about 6 miles, which I’m not complaining about.  The park trails, like most up here, are limited to skiers only.  I struggle with the ethics of this: limiting park access to those with the means, or only to those who chose to ski.  But heck, I’ll take the 6 miles.  Here are some of the pictures I took on last weekend's run.

The Falls is beautiful any time of the year.  In the Winter, it is exceptionally so.  You are greeted with a fully frozen cascade with fractal-like ice formations; to totally free running free, and anything in between.  This is a great place to climb too!

Willow River Falls - partially frozen

What's nice about this falls is that you can scramble up and along (and even behind) it along both sides.  This falls was reborn recently when a dam was removed.  You can see the spillway along the right (southern) rock wall.
Willow River Falls - a closeup of the runoff

There are many hills in the park, many exceeding 250 feet or so, with lots of smaller rollers.  It doesn't take long to get 2,000+ feet of climb in an afternoon!
Running along the bluff edge

One of the many hills to climb

A view of the river along the southern bluff...

... and from the northern bluff

The park offers about 6 miles of trail for pedestrian use during the winter.  The path varies from ski-grade groomed to lightly trampled singletrack.  Fun!
Miles of some pretty interesting running


Run 1 – starts at the River Road parking lot, and runs along the southern park boundary, returning along the southern edge of Little Falls Lake.  This will get you about 10 miles.

Run 2 – starts at the same location, and runs north of Little Falls Lake.  This is a new section of trail that is nearly completed.  It started out a single track scout-trail, which was fantastic.  Now you can drive a jeep down the trail.  Oh well.  Then return to the falls along the lake, back along the southern boundary and then returning along the north side of the lake.  This will get you up to 15 miles.
Park trail map
I hope you all get a chance to check out this park during any season, it is well worth the visit!

Thursday, January 10, 2013

Adventure 2013



Happy belated New Year everyone!  With the new year comes a transition between introspection and family, into “The Grind” until spring.  I’ve used a bit of that introspection time off to catch up on blogs, and I’ve found a common theme: Why do I run (such stupid distances).  For me it is simple: adventure and competition.  I do get a kick out of racing, but I will focus on the adventure portion for this post.

What other endeavor allows us to experience so much in a day or a run, while allowing for the mental clarity to truly live that adventure?  What people might take 2-3 days to experience while hiking with their worldly goods on their backs, I can live in an afternoon.  True, hiking allows for other types of adventure, but running allows for more of it.  Running can be a feast for the eyes and mind.

The following describes some of the things I’ve learned on my many adventures while running.  But first a couple of updates:

Kettle 100 – I’ve signed up for my first Hundred!  I am pretty pumped.  The base training has started, with hills and speed to start in February.  Funny thing, I am not so worried about the discomfort thing during this race, but more the bugs.  It will be spring.  I hate black flies.  I need a plan…

Diet – The low-carb diet has started with three weeks of mainly fruits and vegetables.  Things are going pretty well so far.  I will incorporate more protein and fat in two weeks.  My only craving is really popcorn and chips.  Potato chips are vegetables, right?

OK.  Here are some of the things I’ve learned on my many adventures while running:

Owls are cute – While in a forested section of the Southern Unit of the Kettle Moraine, on a misty moisty morning, with two of my brothers, I was stopped by a commotion in the trees above.  After a bit of searching, we found the source; two parent owls teaching two (ball of fluff) owlets to fly.  It was mesmerizing.  Whenever the owlets tried to land on a branch, they promptly did a 180, flipping underneath the branch, wildly flapping their wings.  The parents?  I’ve never seen such indifference.  They just watched as their chicks fluttered and rotated from branch to branch, unfazed by the possibility of a 30 ft plummet.  We watched them for what seemed like hours.  They never did seem to get the hang of it.

Fawns are super-cute – Most visitors and campers at Willow River State Park in Wisconsin tend to flock to a 2 mile section of trail between the campgrounds and falls.  The remainder of the park tends to be sparsely visited.  I like that (selfish, I know).  In one remote forested portion, the main trail winds through a thick stand of pines.  On one cool, spring morning while rounding a bend in that trail, I saw two enormous eyes staring back at me.  After stopping cold, I worked out the tiny body of a fawn lying in the center of the trail.  As it was not moving, it must have been born just moments prior.  We both remained in place playing don’t blink for several minutes before I figured the fawn was not going to budge.  Mom was nowhere in sight.  Finally, I chose to bushwhack around; the fawn was obviously terrified.  After my first loop I thought to run an abbreviated second loop to check for the fawn.  It was gone.  You just never know what’s around the next bend.

Turkeys are stupid – The Glacial Drumlin Trail is an east-west Rail-to-Trail in southern Wisconsin between Waukesha and Madison.  The trail tends to be thinly lined on both sides by trees, with fields of corn, soy, etc. outside of this leafy corridor.  There is a great 5-mile section just outside Lake Mills with nary a road crossing, and opportunistic wildlife in the farm fields.  Once, on a summer long run, I was spied by a flock of turkeys in a potato field wolfing down scraps.  They could see me through the thin line of trees bordering the trail.  In true turkey-fashion, the alarm went up and the whole flock ran for cover.  Of course, the only cover was that tree line along the trail; where I was.  Running to the trail now, the stupid birds led me perfectly such that, as they passed through the tree line and onto the trail, they ended up directly in front of me and underfoot.  I’ve never heard such squawking and gobbling, all gigantic eyeballs and floppy neck things stumbling over each other.  The alpha that got them into this mess probably heard it after that!  It is hard to laugh and run at the same time.  And to think Ben Franklin was a fan of the turkey over the eagle.

Eagles are clumsy – Why do eagles try to fly through densely wooded areas?  They are clumsier than turkeys when trying to alight onto trees, and have no room to launch themselves.  Talk about noisy too.  Proud and graceful in the open, eagles are anything but in the trees.  Maybe Ben was onto something.

Spearmint smells great – Along the Glacial Drumlin trail, there is a 200 yard section of wild spearmint.  I often think of smell as the weakest sense, but the smell of that spearmint is so captivating and almost overwhelming that it can dominate the others.  The fragrance seems to last for about a week each year, with the remainder of the year being a subtle background odor.  I can smell it now just thinking about it.

Willow River waterfall is a gem – The falls along the Willow River in the Wisconsin state park of that name can be quite beautiful.  I run past this gem many times each week, and it is ever changing depending on the season and time of day.  On summer afternoons bathers can be seen filling the plunge pool, and peeking behind the falls themselves under the overhang.  On humid mornings, I can barely see the falls through the mist that covers the trail.  It is in the winter, though, that the falls takes on a completely new façade.  Depending on how much freezing weather we’ve seen, the falls can be seen partially to fully frozen over, with the water still flowing beneath.  A dichotomy between the roar of the river and the motionless ice.  The shape the ice takes is ever changing, providing a beautiful break location for every winter run.

Geese, Ducks, Swans – The lazy waterfowl that choose to winter over in Wisconsin and Minnesota need to compete for the limited open water space this time of year.  And they don’t share nicely.  The swans bully everyone.  The geese need a runway from which to takeoff, and barring the availability during a panic, just blast through everyone else.  And the poor ducks just try to eke out some space.  An idea for a reality TV show?

Wildflowers – I’ll save the best for last.  There is a section of the Ice Age Trail in the Southern Kettle Moraine south of ZZ, where a runner is far from roads and manmade structures.  Seemingly endless prairie.  If you hit this section at the right time of year, the expanse of wildflowers is breathtaking, with a corona of pollinating insects buzzing industriously throughout.  I think the Kettle 100 runners will experience this in June.  I hope so!

I guess I can find adventure in the little things.  Probably comes with advanced age.   I know, I need to get out more.