Sunday, May 31, 2009
Thursday, May 28, 2009
Wednesday, May 27, 2009
Saturday, May 23, 2009
Wow , where to start. Every race has a story ... this is a big one!
Chapter 1___In the Beginning
Its starts back in January of 2009. My goal was to do at least 5 50K Ultras in 2009. The Sulphur Springs race didn't make it to the race calender because I was scheduled to work that day. Fast forward to April and choose to be Nathan Team Canada's Ultra Runner! My application to Nathan stated my 5 Ultra plan but there was a problem....the Sparks Single track was canceled for 2009. To replace the canceled race I book the Sulphur date as a vacation day and signed on for my first Ultra of the season.
Chapter 2____ The Week Before
This chapter begins two weeks before Sulphur Springs. My last long run was May 10 , 26K done in 2hrs40mins. I worked midnights May 12 through May 18 , the whole week sucked ... I was fighting a clod bug, didn't get enough sleep and only managed a few short runs. There was no way I could do another LSD before the 23rd so I settled for...
- Monday 10K on the treadmill , 3 am!
- Tuesday 11.3K Trail Run
- Wednesday 10K Tractor Trail Run, after dark!
- Thursday 6.7 K Durham Run Clinic
I was really excited about Sulphur! I felt very relaxed , more so then then the 10K Road Race , Marathon and the 26K Trail I did in the last two months. I was a little concerned that the last LSD seemed like forever ago and I wasn't really sure if I was 100% ready. I have been running 6 days a week , 1 long and 5 runs in the 10K range ... no intermediate 16-21Ks! Would this be enough?
Chapter 3 ___ The Race Plan
A simple plan...
- Run an average 6:30 pace
- Gel every 45 minutes , stay hydrated
- Run the entire race with the exception of aide stations and big hills
- Don't wipe out
- Have fun and enjoy the moment
- THIS SPACE RESERVED FOR A VERY IMPORTANT PART OF MY PLAN THAT WAS LEFT OUT.... OOPS!
Chapter 4____Race Day
Living 2 hours from everywhere means and early start to the majority of race days, Sulphur would be no exception! I didn't adjust my sleep patterns very well after working nights the previous week. Friday I slept in until 11am getting a full 11 hours of sleep! I was a little concerned that I would have trouble sleeping the night before the race ... its always that way. After 5 hours of broken sleep and weird race dreams I awoke 30 minutes before my alarm at 03:15. I took advantage of the extra 30 mins , made a pot of coffee and then jumped in the Hot Tub! At 04:05 I was heading out the driveway! Its only 10 minutes to the first Tim Horton's , race day breakfast consisted of a Sesame Seed Bagel Toasted with Butter , an OJ and yet another coffee. As is usual I arrived at the race good with 1hr15 min to spare. Pre race activities.....
- Race kit pickup
- YAK YAK YAK with familiar faces..hi Gary
- Back to car to get ready and play with sharp pins
- YAK YAK YAK , had a nice chat with Peggy and George Toad Race Directors
- More prep
One honourable mention for Chapter 4.... " The Thursday Afternoon Laundry Incident". Yup , less then 48 hours to race time I injured myself doing laundry... D'OH! I was bring laundry upstairs to be folded and I tripped over my Wife's new mini Trampoline! I knew it was there but I still managed to catch my right foot in a support leg ... HARD! I went down landing on my right knee and hand. The fall resulted in a nice rug burn and a very painful foot. I did the Durham Run Clinic a couple of hours after falling ..... no pain... no problem or so I thought! By the time I went to bed I could barely walk , very painful foot , my knee was stiffening up and my index finger was hurting from being over extended. I took it really easy on Friday , stayed off my feet most of the day! Friday night the foot was feeling better , only a little pain but the knee was really stiff! Race day it was better yet , I figured it was just a little soft tissue swelling that had caused pain and stiffness. I popped a couple of Advil minutes before the race and I didn't have any issues at all....LUCKY!
Chapter 5___ The Race
Here are the splits!
My 10K Splits were .....
The numbers look a little funny for a 50K race ... perhaps a little long! Well guess what I GOOFED BIG TIME.... I missed a turn at the second last aide station. The first time I crossed the finish line the clock said 4hours30minutes and my Garmin said 42.6km. I immediately pointed this out to the race official , she said that " the rule states that you can complete the race if you return to where you went off course and then run back to the finish again! I was having a stellar run , I couldn't believe how well I had done to this point , how consistent my 10K splits were and how good I felt on and on and on .... it was just a great racing day. I wanted to cry! The official took me over to the map , I told her that I missed seeing the microwave tower and the long 4K downhill to the finish. She said that I missed the turn at the 2nd last aide station and showed me where to go. Well all bummed out but determined to right my wrong I started to back track. I figured I had about 3K to go ... there was a fork to the trail that looked familiar but I ran past . I caught up with a fellow doing the 50 or 100 mile on his way back out and I quickly realized I had choose the wrong trail. Instead of going back a half a K I followed a Hydro Cut up a very steep hill in the direction that I knew would eventually intersect the trail. I had visions of getting totally lost , totally blowing a great run . Following the hydro cut I cam across a trail about a half K in ... was this it .... continued on , another trail .. not it but low and behold runners just over yonder .... found the trail and was only a few hundred meters from where I went off course. OK I I was on my way again ... only 8K to go!
Now for the excuse......
I know going off course happens to everyone and well I guess my number was up! I blew by the 2nd last aid station around the 40K mark , I didn't need fluids so I was motoring! A volunteer or spectator was crossing in my path... not a problem until she suddenly did a 180 and I ran into her. I was rattled , it hurt , I caught the you girl and kept her from falling ... she was probably around 16 years old. Right were I had the collision is where I should have turned. On my return to this spot there was a Marshall directing folks to the turn that I missed .... he wasn't there when I collided with the girl!
OK , I was back on track and determine to pick up the pieces and carry on! When my Garmin said 50k I had been running for 5hours24mins20seconds WOW ...if only I had stayed on course. When I crossed the finish for the second time the Garmin said 5hours40minutes and 52.03 km!
Yes I had run well past 50K but I was sure I added 4 to 6K to my run! I asked another 50K finisher what distance they recorded and it was 46K . I would love to compare distances with some other 50K finishers!
Chapter 6___The Official Results
My chip time was 5:39:06 , finished 28th out of 55 finishers and believe it or not a new PB to boot...go figure!
On a positive note I was extremely happy with my performance! I really believe I am on track with my training! I look forward to some better times ahead .... cant wait for Niagara.
OH Yeah , that one thing I left out of my race plan...
- STUDY THE COURSE MAP AND LOOK FOR PLACES THAT YOU MAY GO OFF COURSE!
Friday, May 22, 2009
Plan is GU every 40 min , at 30K I am going to do may meal replacement drink and the first bottle of fluid is Gu2O and then I will switch to water . Should drink a bottle an hour , filling up at the aid stations!
Wednesday, May 20, 2009
Tuesday, May 19, 2009
Monday, May 18, 2009
Sunday, May 17, 2009
Tomorrow I will take it indoors again , working 8pm to 8am then I am done for the week returning on Sunday.
This week I will keep the runs shorter and less intense in preperation for the 50K Sulphur Springs Run on Saturday!