Last post before Superior

Tomorrow morning Mary and I will leave for Lutsen. It will take us about 6 hours to get there.
Maybe we will stop at some of the 100 mile Aid stations (Silver Bay or Tettegouche) and watch some of the action!
We would like to get to Caribou Highlands Lodge by late afternoon for packet pickup and pre-race briefing.
At 6:00AM on Saturday, I will start my quest to get to Lutsen via the Superior Hiking Trail (52.1 miles) in the shortest time possible.
Depending upon internet capabilities, I will try to post some sort of preliminary results here on my blog as soon as possible after I finish.
Best of luck to all of the participants in the Superior Marathon, 50 mile, and 100 mile Trail runs!

Superior 50 thoughts

Yes, the Superior Trail 50 Mile Run has been on my mind a lot lately. I'm very anxious for Sept. 12 - in a good way. Right now, I just feel that my level of fitness is the best it has ever been....in my entire lifetime. My weight is up about 5 lbs. since Grandma's, but that's a good thing. I was in girl-weight territory then. I'll need a little bit of stored fat to keep moving on the trail.

But, this is going to be one TOUGH battle. I know well enough that no matter what level of fitness I bring to Finland, MN next Saturday morning - it will mean nothing at all several hours later.

I'm prepared to dig down deeper than I ever have before.

I hope to see a lot of the other MN runners on the trail, especially SteveQ who will be at Sawbill. I will probably order a whiskey-coke (hold the whiskey).

Matt Patten and Adam Harmer are running the 100. I hope they wait for me at the finish line.

I think Helen is pacing/crewing also.

I plan on forcing myself to take it very easy up to mile 35 (somewhere around Carlton Peak). After that - I won't be able to push myself hard enough. Man, I want to run this thing NOW!!

I'll be the first to admit that I haven't trained enough on hills. Especially the ones like I will be running walking next weekend. But I have run some nice trails and worked out on a little more than my usual prairie flatland routes.Here are a couple pictures I took while on my run tonight at Flandrau State Park:

This is a deer that wasn't very worried when I approached her.

This is an uphill section with stairs going up into the woods - lots of fun!

This is a part of the trail that follows up a ravine.

I qualified for Boston!

Well, maybe not really.
Problem is, I did not run my marathon on a "certified" course. And, I wasn't actually running a marathon at the time. I'm just trying to prepare myself for the upcoming Superior Trail Run 50 (52.1 miles Larry - you are a sick man) on September 12.
The plan was to do back-to-back long runs. Preferably a 20 miler in the morning at about 9:00/mile pace. Then for my evening run, I would run another 15 miles, a bit slower with walk breaks. The back-to-back long runs are to help acclimate my body to the rigors of running while tired (the majority of the time in an ultramarathon).
I started out the morning run at a nice 8:40 pace. It was warm and humid - kind of like the start of Grandma's marathon. Soon my miles were getting faster. By the time I got to mile 12, I was averaging 8:00/mile. Stuck with this for a while, sometimes going sub-8:00. After about 15 miles, I started calculating numbers. I was having memories of the first time I qualified for Boston.
Now, it seems I take that for granted.
I don't. I am thankful for the talents and skills God has given me.
At that time, I decided to extend my run to the marathon distance (according to my Garmin) which would be 26.22 miles (26.21875 miles to be exact, but Garmins only read to the 0.01 mile).
A few more good miles around 7:50 had me thinking that if I pushed it a bit, I could could run a Boston qualifier effort. At age 48, I need to run 3:30 or faster to qualify for Boston. (Actually it is 3:30:59).
So, I needed to start running faster to hit my new goal. I was watching my overall average pace
at 8:14 - I needed to bring it down to 8:00. Kept pushing a little faster every mile as I got closer to 26.22 miles. Finally got there.
3:29:03
A Boston qualifer effort, but who cares?
Actually, I do.
Because I set up a way to challenge myself and had to work to get it.

Part 2:
Early evening, it was time for Part 2 of my training day.
I took off running, hoping to coax my weary legs into moving again.
Kind of the same thing as the morning run, start out slow and ease into it.
After about 5 miles, I was close to 8:00/mile pace again.
Here we go - another challenge of myself. Let's see if I can average 8:00/mile for another long run today. I kept it going, but was feeling pretty fatigued. (That's how it's supposed to be, dummy!)
Hit the watch when I reached 15.00 miles.
1:59:47
That's just under 8:00/mile pace.
Now, I'm a bit tired. Ice bath and time to take it easy.
Oh yea - the 4 chocolate chip cookies and cold glass of milk after the run really hit the spot.

I'm a Terrible Blogger

It's been over a month since I've updated my blog.
I'm a terrible blogger.
But, running has been going very well. This summer the focus has been on shorter races and to get a little more speed along with my endurance base.
Coming up:
Aug 22: Rochester Half Marathon
Sept 7: Victory 5K in Minneapolis
AND THEN......
Sept 12: Superior 50+ mile (Finland to Lutsen).

I've always wanted to run on the Superior Hiking Trail, but have never made it. So, I'll be running the 50 mile race there. With the start at 6:00AM, I should be able to see all the fall colors during daylight hours.
I'm really starting to get pumped up for this one.....
I'm still a terrible blogger, though.

Afton Trail Run 50K

July 4, 2009

Just two weeks after Grandma's marathon, and I am lined up with some of the best, most talented trail runners in the upper midwest. John Storkamp gives us the final instructions. All I remember him saying was "just run as hard as you can for as long as you can". And we were off.....
Earlier in the morning, Mary and I arrived at Afton about 5:15AM. On the way there, several of the largest bug splats I have ever seen hit our windshield. These things looked like someone egged our Trailblazer. Rolled into the park and picked up the race packet. As we started with preparations, I noticed that we were parked next to Steve Q. Visited with him for a bit. Steve commented how the last half hour was the slowest. I remember seeing 6:00AM on my watch, visiting with Steve for 20 minutes, and then noticing it was 6:02AM......very strange.
Back to the race. Found myself running very comfortably down the hill, with the stud runners in a big pack just ahead of me. One guy was just flying ahead of them. Found out later it was Matt Howard, who not only is one of the best trail runners around, but now is also in the master's division. Time to start settling in. Ended up running next to Rob, a good friend of mine from MN RED.
You see, Rob is one of these guys that questions the sanity of ultra runners. He is one really fast guy and my times have never been is his ballpark. He ran a 2:44 marathon this year. But, he made a stupid bet with his son during track season. The bet was if his son made it to the state track meet, he would run Afton 50K. His kid made him pay up big time!
Going down the hill out of Africa to the back 40, an older guy passed us, bombing the hill. I think it was Dan Kasper, but I'm not sure. We got back ahead of him on the next uphill and never saw him again.The next miles and hills went by nice. Rob and I caught up on a lot of things. I kept telling him if he was felt the pace was too slow to just go ahead. He wouldn't. Every aid station we came in side by side. I was developing trust in Rob. But then, was he just setting me up for the kill? Finally we were running the Rail trail. I thought this is where Rob would pour it on. But no, we ran together at a 7:15/mile clip which felt OK. We continued on, and got into the Showshoe loop. Rob said he wasn't very fast on the single track last year. I just stayed behind him and found it to be refreshing. There is one hill in here that I don't think has a name. Not long, but steep, with a couple of sapling trees on the right side. We named it, but cannot publish the name here.
At the end of the first loop our time was 2:09. We arrived together. I stocked up on a few things from my cooler. Rob spent very little time at the start area and soon was flying down the first hill. I was quite a ways back and was wondering if this was the time of betrayal?? I just kept stready and caught glimpses of him as we passed below the ski area. Ended up catching him at the top of the hill going into Africa. These uphills were getting a lot tougher now. I go into a power walk on them, with a long stride, long arm swing and leaning into the hill. It works for me, but I probably look like a sasquatch loping along. Maybe should name it the "Primal Shuffle"??
When we got back into Africa again, Rob mentions something about this being really tough. I was hurting too, but we were at mile 20 and had another 11 to go. We don't talk much any more, just slug it out.
On the way down to the river, I pulled ahead of Rob and got to the aid station first. After a very quick drink, started up Nigel's. This really made the quads burn. I started to slow down, but still passed a 50K runner here. Rob caught back up to me, but worked very hard for it. It was mile 22.5. Talked to him a bit more, and the last I heard from him was "Go get it" at the top of Nigel's.
I ran hard, all the way down to the bridge. Looked back and saw no one. Worked my way up to the campgrounds, and started passing some 25K people. Coming down Campground Hill was good. This one seems not as steep and dangerous as the other downhills. The aid station was great. Downed some Heed and started down the Rail Trail. It was good to run on the flat, but my legs were sick of running. But I remembered Storkamp's words at the start. I was able to hang onto a 7:36/mile pace here. After a while, I was actually looking forward to the Meat Grinder, where I could justify going into my Primal Shuffle again.
All along here, the 25K runners were great. It was good to swap words of encouragement with them.
Finally, the last aid station. I was charged up. Enter the Snowshoe Loop. I felt I was running it faster this time, especially the downhills. But the uphills were really tough. Got through the expletive hill slowly. And every uphill after that was a struggle. Just need to get done with this.
As I was just about exiting the prairie hill before the last stretch, I saw a guy ahead of me. Not sure if he was 50K, but he glanced back and saw me. He took off running - fast. I just couldn't muster up enough energy to try and catch him. He looked younger than me anyway. But, I did manage to get into a good stride to the finish.
Mary was there, taking some pics of me finishing. I was really glad to see my Schmoopie!
Mary had run a nice 25K race, coming in at 2:46:52, beating her last year's time by 5 minutes. But yet, I think she placed 5th in her age group compared to 2nd last year. Tougher competition this time.
My official time and results are 4:29:33 for 11th place overall and 3rd place in Men's Master's. There was exceptional competition in the Master's division with Matt Howard winning the race in 4:04:18 and Todd Nott running a 4:18:48.


Finally done!


Me and my Schmoopie.


Receiving 3rd place Master's award from John Storkamp.

Here are my splits from the Garmin 305. I would consider them quite accurate on the mile splits, as my Garmin measured the course at 31.33 miles.
Mile Cumul MilePace HRAvg HRMax
1 Mi 7:45 7:46 140 157
2 Mi 15:51 8:07 154 164
3 Mi 24:22 8:32 147 162
4 Mi 32:47 8:25 155 164
5 Mi 41:03 8:17 157 165
6 Mi 48:54 7:51 151 158
7 Mi 57:36 8:43 159 170
8 Mi 1:04:58 7:22 155 165
9 Mi 1:14:06 9:08 161 168
10 Mi 1:21:31 7:25 154 165
11 Mi 1:28:48 7:18 152 155
12 Mi 1:37:20 8:32 158 165
13 Mi 1:45:05 7:46 152 158
14 Mi 1:54:51 9:46 151 163
15 Mi 2:04:06 9:15 147 160
16 Mi 2:12:56 8:51 152 162
17 Mi 2:22:01 9:05 156 163
18 Mi 2:29:32 7:31 155 163
19 Mi 2:38:46 9:14 152 161
20 Mi 2:47:30 8:45 153 159
21 Mi 2:55:41 8:11 151 157
22 Mi 3:04:12 8:31 148 156
23 Mi 3:13:54 9:42 153 159
24 Mi 3:22:17 8:24 150 155
25 Mi 3:32:17 10:00 154 160
26 Mi 3:39:54 7:37 150 156
27 Mi 3:49:17 9:24 155 156
28 Mi 3:57:41 8:25 151 156
29 Mi 4:06:14 8:33 151 157
30 Mi 4:17:11 10:58 152 158
31 Mi 4:27:10 10:00 151 160
31.33 Mi 4:29:33 7:13 156 159

Thanks for reading,
John

Grandma's Marathon RR

Timeline of The Goal:

June 17, 2006:

I line up and run Grandma's Marathon with the 3:10 pace group. It is sticky and warm. Mid 60's at the start with over 90% humidity. Temps climb through the 70's during the race. The course is black-flagged before we hit the half. Somehow, I hang with the pace group up to mile 22, and then take off with a few other runners. Cross the finish in 3:07:43.
Wow, maybe without the heat, a sub 3 hour marathon might be possible......this was the day I first started thinking about "the goal". But, for the next 11 months I'm plagued with plantar fasciitis. It just does not go away. My runs are getting slower. I still manage to run a few marathons and races, but nothing very fast.

Summer, 2007:
The running is going better. My running takes a slightly different direction. Ultras.
An excuse to run slower, but now for longer. Thoughts about a sub-3 marathon go away for a while.

In 2008:
I've got a different goal - run 100 miles. By the end of August, goal accomplished.
After the 100 (or maybe during), a tibial stress fracture hits me. Takes until January of 2009 to heal properly.

February, 2009:
I'm trying to figure out goals for the year. I still think a lot about sub-3. I'm getting older. My 3:07 PR has stood for nearly 3 years. Time to give up on that dream.
Unless.....If I have a plan. Let's see.

1. Train smart - I'm not injured now.
2. Lose some weight - never have paid attention to diet at all.
3. Run some benchmark races to see if I can run equivalent times at shorter distances.

Around March 1, the diet starts. Just limit calories. Include more lean meats, fruits and vegetables. Take away soda, french fries, pizza, cookies - all the fun stuff.
I'm hungry all the time, but the weight starts coming off quickly. Running becomes easier, I'm running faster paces with less effort.
On March 10, I announce my goal here.

June 20, 2009:
Three years after my PR of 3:07, I'm at the start line of Grandma's again. It feels EXACTLY the same as 2006. Same temperature, same humidity. Only this time, I'm lined up way ahead of the 3:10 pace group.
I can see the Kenyans. Do I belong here? I'm just a 48 year old guy with a 3:07 PR three years ago. Part of me says it's just a pipe dream. But the other part of me knows that I'm fully prepared for the race of my life.
The gun goes off. I ease into my pace and more runners are passing me. I lined up with about 200 runners ahead of me, but now it's more like 350.
I hit the first few splits about perfectly. My goal is to stay steady, with about 30 seconds banked at the half.
But, it's getting warm - uncomfortably warm. My HR is climbing into the 165 range already. About 10-15BPM higher than it would be on a nice cool morning. As long as I do not let it peak over 170, I should be OK.
Around mile 4, I sense a pack of runners approaching. Adam was with them. They looked so strong. I visited with Adam a bit here. A couple of times we caught a breeze from the lake. It was brief, and then followed again by a blast of hot wind. The temperature difference in the air was incredible.
I looked at my watch.., we just ran a 7:00 mile. Gotta get back on pace. It feels uncomfortable, but I push to get back on pace.
Somewhere around mile 7, Spinach (David) passes by me. We visit a little, but he's moving really well at the time. I'm pretty well running alone now, except I notice a runner ahead of me with a real energy-conserving stride. We play cat and mouse for the next couple miles. He passes me on the downhills - I pass him on the uphills. We visit a bit, and continue through the half together (1:29:45). I find out that Richard is 40, an Ironman triathlete, and has a marathon PR of 3:22. But that PR was during an Ironman. He is running very strong.
The wind is picking up now. Pretty much in the face - but it has a cooling effect on me. Temperature is still rising, but I'm doing OK. Sometimes I tuck in and draft Richard. Sometimes he drafts me.
Around mile 20, I start thinking about the final miles. Richard drops back a little bit. A young runner is beside me. (Found out later his name is Dan). We don't talk much, but attack Lemon Drop hill together. He is strong on the uphill..we stay right on pace. After we crested the hill, my calves began to cramp. This always seems to happen on a downhill stretch after an uphill push. I slow down for about 300 meters and eventually get them to back off. Dan stays close by. We arrive in Duluth running together.
I look at my watch at mile 24. 30 seconds in the bank. Just hang on!!
The cobblestone street on Superior Ave starts. I love this part. Nice, slightly downhill. And the people!! Spectator support is tremendous here in downtown Duluth. We keep going, and make the turn towards the DECC. Little uphill followed by a downhill. Running well now, but the calf muscles are on the verge of cramping again. Right before the William A. Irwin ore ship, the calf cramps set in big time. Ouch. The pain. Can't extend my toes. I'm forced to run on my
heels, as the ore-ship cramps continue. As I clear the ship (my guess is that thing is nearly 400 meters long) the cramps subside a bit. Edit(The ship is only 200 meters long-Thanks, Chad!)
Time to take it home.
Cross the finish line and I see 2:59:21 on the clock.
The pipe dream is now reality!
I walked for a bit and then knelt down and give thanks to God. Then I cried like a baby.
Tears of joy.
The medics came over. "Can we help you?" they asked. "Nope - never been better" I told them. I continued through the runners area. I congratulated Dan who was just 2 seconds behind, but had a better chip time. Heard the announcer counting down the 3 hour mark. There was some drama as a runner missed the 3 hour mark, crossing the line in 3:00:03. It was Richard - but I knew he had the sub-3 chip time also! Talked to him a bit and congratulated him.

After the Finish:
Now it was time to go back and watch the marathon. I hung out with some friends, rested and stretched for a bit by the ore ship. After a while, I started running the course backward, looking for Schmoopie. After about 1.5 miles, I find her. We run together all the way back to the ship. Se didn't have her best day, but I am still proud of the strong effort she put together.
4:21:28 which placed her 17th in AG and got her name in the paper!
I hang out more by the ship to see our friend Deb come by. She just completed her first marathon and she did it in 4:28:28. Way to go, Deb!
My sister, Joja Jogger was still on the course. She's had a tough time in the heat, as the text updates indicate. I head out running again. Found her at the 25th mile. We walk together a bit,
visit, and run together for the photographer there. This might not be a PR for her, but completing this marathon gives her Marathon Maniac status.
Congratulations, Sis!

Data and Statistics:
Clock time: 2:59:21
Chip time: 2:59:14
Overall: 87/5899
Gender: 74/3702
M45-49 AG: 9/428

Splits:
10K: 42:45 (6:53/mi)
Half: 1:29:45 (6:51/mi)
20 mile: 2:16:57 (6:51/mi)
25 mile: 2:51:01 (6:51/mi)
Last 10 K: 42:18 (6:48/mi)

Stats I look at:
Overall HR average: 167 (second highest avg in a marathon)
Two men older than me beat me (one was Paul Brown, the guy who beat me 2 weeks ago)
13 women beat me.
But - No women older than me beat me (Whew...)
Here is the HR chart, which shows '06 Grandma's (dark blue) vs. '09 Grandma's (lavender).


In my opinion, weather conditions were carbon copy. Looks like I worked quite a bit harder in miles 10-20 this year.
Thanks for reading,
John

Success at Grandma's

2:59:13
Got to be a hot one.
Bank thermometer shows 90F right now.
Full race report later.
John