A Marathon Relay

I ran a marathon relay this morning. The race is something I've been anxious to have over with for quite awhile. As the token runner of my group at work, I took the responsibility last year to get a group of my colleagues together. Many of them were either running their first race, or their longest at 5-10K. It was a pain getting it all organized, as it seemed like everyone had to be dragged out there, even though I knew they would enjoy it once they got out there.

The race was over in such a short time. I was running the first leg, which was a 12K. I haven't raced a distance this short in a long time, almost 2 years. I'm not trying to sound facetious by calling it short, but honestly, it is a different kind of race when it's only going to take an hour. I wasn't sure how to pace myself, but I did want to go out hard and try to maintain a quick pace, not knowing whether I could hold it for 7.5 miles. In the long trail runs, you can start slow, and really feel it out and adjust your pace accordingly. Here, I felt like I was just going hard, and hoping it would last.

As it turns out, it almost lasted. I kept a hard pace (for me, anyways) for the first 7 miles. With about .5 miles to go, I was spent. But with a half mile to go, and at that pace, I kept telling myself that it was only 3 more minutes, then 2 more minutes, then 1 and the finish line was in sight. I know I slowed down a little, but I kept the pace up enough to finish strong. Ended up finishing at about 56:30, which was 4 seconds per mile faster than my 10K PR.

I was surprised to say the least. While I've been running consistently for the past 2 years, I never thought I could race that distance faster than I did 2 years ago, when I was more focused on the 10K distance. I even have to admit that I enjoyed running fast. That's not to say I'll make a habit of it, I'm sticking with the trails for now.

I handed off to my partner for the next leg, who happened to be my wife. She also PR'd. She has been gunning for a 10 minute pace on a 10K for awhile, and she almost got it this time. She finished in about 63 minutes. She'll get there soon.

It was weird at the finish line. I'm used to a small crowd, where I know most of the people. I'm used to eating lunch (or dinner) at the end of the race. Here, there were hundreds of people that I didn't know, and donuts to eat. The donuts were good, but nothing like an ice cold Coke and a cheesburger.

A Very Short Run

I have a marathon relay tomorrow, on July 4th. I had to go downtown yesterday to pick up my teams packets, but I got there about 20 minutes early so I decided to run a quick out and back around Town Lake rather than just sitting around and waiting. Besides, I needed to shake out some cobwebs after Saturday's 3 hour run.

So when I took off, I decided I'd run it fast. I mean, really fast, relative to my normal pace. Of course my normal pace is ultra marathon pace, so that's not saying too much. Anyways, I took off at about a 7 minute pace, which I wasn't sure if I could maintain because I never try it. It felt good. Actually, it felt really great. It's been a long time since I ran swiftly like this, and it was refreshing.

I finished close to a 3 mile out and back in 20 minutes, picked up my packet soaking wet in sweat, and went home for a shower. I'm feeling pretty good today, and looking forward to a fast race tomorrow. I'm running a 12K leg of the relay, havent done a distance like that in a while, so we'll see how it goes. I'm running the race with co-workers who all think I'm a running freak, so I can't let them down.

Crappy Sports Weekend

On a non-running note, what a crappy weekend of sports news.

First, I get to work on Friday and find out that Randy Walker, the head football coach of my alma-mater, Northwestern, died of an apparent heart attack. He became coach when I was a junior in college. He was a good coach, and from what I knew, a great guy.

Then, I get online last night to read some Tour de France previews only to realize that a huge scandal had just broke. It was not a huge surprise, I think a lot of people saw it coming, but I had no clue it would be this big. Basso, out; Ullrich, out; Mancebo, out; Vinikourav, my favorite, is out too because he could not even field a team of 6 (he is not accused, by the way). It's good for some American contendors, but absolutely horrible for the sport. I was happy to see that no Discovery riders, nor top Americans, were involved. Also happy to see Vino was not accused either. But you know what, the TdF people deserved this after the way they treated Lance. OK, I'll get off my soapbox now.

Then, today I had to watch France beat Brazil in the World Cup again?!? And while I was not surprised to see Agassi or Roddick lose in Wimbledon, that just topped off a terrible sports weekend. At least I can still root for my girl, Martina Hingis.

Oh, wait....

Greenbelt Run

I got up early this morning to get in an early 3 hour run starting at 6am. Jim met me at the top of the hill of life, and we took off from there. He is running the Capt'n Karl's Night Run with me, he is doing the 6hr option while I'll be doing the 12hr option. I thought today would be a good day to just take it nice and slow, and try to run at the pace we'll do next weekend up at Ink's Lake.

The first hour and a half went pretty easy. We were both feeling great, light feet, wind at our backs, easy effort. It was getting hot already, but not bad. Then I took my first spill of the day. I was cruising on a slightly downhill single track, got lazy, dragged my foot over a stump, and went flying head first. It wasn't that bad, other than I spilled my handheld water bottle. Not only that, but somehow the water/gatorade mix somehow managed to spill by sneaking through a crack in the lid and spray straight up into my eye. Gatorade in your eye is not pleasant.

OK, enough whining. So we kept running, the morning was beautiful and everything went well until about 2.5 hours. At this point, Jim got really tired. I guess it was a little too fast for him. I guess he didn't get the memo that we were going to run at the pace we would uphold next week for 6 and 12 hours. So we slowed down dramatically. I didn't mind, I figure this is something we are doing together, and I have my bad days too.

Side note: Jim and I have agreed to run together for the first 6 hours of the race next week. This isn't the most efficient way to go, but this will be a really long run for both of us, and I want to be there to support him, while I know it will also help me keep a smart pace for the first half of the run.

OK, so right after we had slowed down we started to head down the Hill of Death. Well, it gets that name for a reason. First, Jennifer had apparently fallen on this hill just this morning (surprising I didn't see her out there). Then, as I was running down it today, I managed to slam my face into a tree branch. It's a really technical decent, so you have to focus on the ground. And this was no small branch, this was about 3" in diameter thick. It didn't budge, but my head did. It banged me up a little, and gave me a cut under my eye. So now I was muddy and scraped up.

the rest of the run was fairly uneventful. It was a good morning. Nothing like a 3 hour run, and still home and showered before half the city has even woken up. On my way home I did my usual routine of picking up Rudy's Breakfast Taco's for me and Kara. They love me there... The sweaty, muddy, smelly and sometimes bloody guy that comes in every Saturday morning.

Gotta Love Austin

I woke up this morning at 6am to meet Jim for a run. Rain was sprinkling, but nothing major. Around 7 it started pooring down rain. I mean, it was a serious downpour with thunder and lightning. Jim and I were planning to meet for an easy 10, so I called him to make sure he was still committed, given the weather. He was.

As I was driving into Austin I was thinking to myself that this weather was kind of bad. I was thinking, I like the rain, but is this really worth it? Is this another stupid decision to run in the lightning storm? Will we be the only two fools out there running this morning? And then I pulled up to the the Town Lake Trail (we weren't running there, just meeting there). Sure enough, I saw at least a hundred runners go by. 50 more were getting water under the Mopac bridge. This is Austin, TX, where people love the outdoors and love fitness. This is a city where I don't stick out as the crazy guy that runs all of the time. Gotta love Austin.



PS. Jim and I went on to have a great road run up the Scenic and Mt. Bonnell route. The rain felt good, and conversation was great as usual. It was the first time we had spent on a long road course in months and we confirmed that we prefer the trails. Still, it was a good run. There's no better way to start a weekend.

Training and having fun

After my post about taking a day or two off, Matt asked me what my plans were for training the next two weeks until the 12-hour run. I started to respond and then stopped. I realized that I don't know the answer. I could get a good run in this weekend, then start tapering. Or I could start tapering now. Or I could ignore tapering altogether, because this is just another fun training run.

So I choose the last option, I'm just going out there to have fun, and this run is not my main goal. The problem is, I don't know what my main goal is. I don't even know if I have a main goal! First, it was Pike's Peak. But not long into that training, I secretly started planning on the Bandera 100K, so then Bandera became my big goal for the year, but as always, I've also been considering some other things. I don't know where this is all going, but it does make me realize that it's not in my nature as a runner to pick one single goal and focus solely on it. I did this with Sunmart last year, and it worked, but some of the joy I get out of running was lost with this attitude. It might result in a better peak performance and faster times, but what's the point if it's not fun?

I asked a friend of mine once how he trains for 100 milers, as I was challenged so much by a mere 50 miles. His response... he hasn't "trained" in years. He just goes out there to run for fun, and sometimes he gets to have fun for a really long time, like, say, 24+ hours straight for a 100 miler. I guess this is my attitude also, although sometimes I get caught up in the big challenges and times and all that, at the end of the day, I just want to go out there, relax and have fun. Suffer a little, maybe, but always look back knowing that it was a good time.

So, whether it is a 12 hour run in a few weeks, a 100K in a few months, or any other distance at any other time, I don't think I'll change my "training" too much. I figure, if I keep making it more fun, I'll do it more. If I do it more, it'll get easier and more fun. And whether this leads me to 100 milers, or I change directions and decide to start running 10K's, I'll have no regrets.

Put a fork in me

OK, I'm totally spent. I had a tough week of running last week, then finished it off with a 12% grade treadmill run on Friday, 9 miles of trail course marking on Saturday night, and a few hours later a 30K race on those same trails. I decided I was OK on Monday, so I rode my bike for about an hour and did some hard downhill runs at the Ladera Norte hills on Tuesday.

Tonight I'm supposed to run with my Pike's Peak Rogue group at the greenbelt, but Ive decided to bail. I think this is the first intelligent decision I've made in awhile. My quads are shredded, my calves are sore, and my knee keeps cracking when I walk.

I have the 12-hour run coming up in a few weeks, and I want to make sure I'm ready. The trail is pretty hilly and rough. If all goes well, I'd like to break the 50M barrier which I've done twice but never gone over. So... in light of this, I'm taking a day off, maybe two, and I'll be better than ever by the weekend.

The Belt 30K

The running for me actually started at 7:30pm the night before the race. I had volunteered to help mark the course along with a few other people. (Public Service Announcement: For those who have never volunteered for a race, you should really consider doing it. Not only is it a chance to give back for some great races, but I believe you can't fully appreciate the hard work that goes into these things until you've viewed them from the other side).

Abe and I trekked down the Hill of Life at 7:30pm and had 2 miles before we got to the area we would start marking. Abe is a lot faster than me and did not plan to run the race in the morning, so he took off and I tried to follow. I have to admit, it was harder running than I planned to do the night before the race. We marked about 5 miles of the 30K course and had about a 2 mile run back to our cars. We covered about 9 miles and finished around 9:30. I went home and tried to get some sleep.

Race morning I woke up a little sore from the night before. Oops, that wasn't my goal. No big deal though, I'm just running for the mileage and the fun, and although once the race starts I always run as hard as I can, I wasn't worried about my time. I focus on my effort, and starting tired won't affect that. At 6:30am we started.

The first 10 miles were pretty easy. There were a few big climbs like the Hill of Life and the Scenic Overlook climbs, but they didn't hurt. Actually, because we had 2 nights of rainstorms, the trails were a muddy mess. This always makes it more fun, but for me it really hurt on the downhills. Normally, I run down hills pretty well and can recover from the climbs during this time. But the rocks were slippery and the mud was thick, so I had to tip-toe down the hills and this took a lot of effort and really wore down my quads on the downhills. Around 12 miles, my legs were exhausted.

No problem, I've run through much worse exhaustion than this. I was getting a little dehydrated because of the humidity caused by the recent rain. So I chugged a few cokes at the last 2 aid stations. This was a mistake, now my legs were mush and my stomach was sludge. Still, only 4 miles to go at this point, so I knew I could run right through it. And I did, finishing strong and very happy with my effort.

That was the 3rd and final race of the Rogue Trail Series. It was a great series and its a great family of Austin trail runners that show up for it. I can't wait to do it again next year!

Tragedy strikes Pittsburgh

I got back to work after leaving for a long lunch to watch the US Soccer match, which by the way did not go very well. When I got back to my desk there was a voicemail form my dad, and his voice sounded alarmed. He seemed to be in shock, as if a family member was critically hurt or another 911 had occured.

But then he told me what the emergency was all about. Ben Roethlisberger has been in a motorcycle accident, and because he was not wearing a helmet, is in critical but stable condition. It's crazy how serious us Yinzers (AKA Pittsburghers) take our football.

I like Big Ben a lot, he is a great QB, a real genuine down to earth guy, a family man, and from all things I have heard, just a really good guy. But he's also a rich athlete who thinks he's invincible. Riding without a helmet is a silly thing to do. I really hope he will be OK for the sake of himself, his family, and the entire city that lives through him when he's on the field. I also hope he'll fully recover and stay off of his bike, or at least wear a helmet.


Sorry, this has very little to do with running or being, but since everyone in the office has to come up to me to talk to me about this story, I thought I'd get a little of it off my chest.

Running and Being

I was running hills on Tuesday with Jim, John, Kara and Stacey, and as we were recoving on a long downhill we were discussing the philosophies of running, in particular the difference of road running and trail running.

It's obvious when you go to a an event or race that the dynamics are different, as are the people who compete. I'm not going to discuss which is better, my race schedule will adequately describe my opinion on that. But we were trying to put into words the difference between the people who run road races (5K's - marathons) and those who run trails at any distance. It could be a trail 10K or a trail 135M run. I tried to put into words the difference, and all I came up with was that when you go to a trail run, you see people who consider running an essential part of their life. I don't know if this is accurate (and I'm not saying road runners don't feel the same way) , but it's my observation, and it certainly is true for me.

Go to a trail run. People there love to run. Ask them why they run, and no one will say "I just wanted to say I could run a marathon." It is a major part of their life, it gives them meaning, it replinishes their soul, it challenges them, rewards them, takes them closer to the beauty of the outdoors. It does all of these things for me. Without running, specifically trail running and ultra distances, I would not be the person that I am. It gives me confidence in all aspects of my life. It removes limits. It cleanses my mind when I need it the most, it challenges me, it's the ultimate vice. It makes me a better friend and husband, but also reminds me how important my friends and family are to me. I couldn't do this without their support. Running is a critical part of my life, and my life is critical to my running.

It's a perfect balance, Bunning And Being.

Upcoming Races

OK, After last weekends struggles through Bandera and my eventual success, I've decided I need to figure out my running plans for the next couple of months. I do this every few months, I pick a bunch of races I'm going to do, then I skip them all and do a bunch of other races instead.

But, anyways, I'm going to do it again. Last weekend was encouraging, so (barring injury) I'm ready to commit to running the Bandera 100K in January. So here's what I'm thinking:

6/18 - The Belt 30K
7/8 - Capt'n Karls 12-hour night run
8/20 - Pike Peak Marathon
9/8 - Bandera 50/75/100M Fat Ass (I'll probably do 50M or less, considering its just 2 weeks after Pike's Peak
9/17 - Lake Bryan Fat Ass 50K (It's free!)
10/28 - Rocky Raccoon 50K (I probably won't do this)
11/4 - Rocky Trails 50M
11/18 - Warda Cardiac Run 50M (questionable on this one)
November - Ultra Centric 12/24/48 hour run (thinking 24hr)
December - Sunmart 50M
1/13 - Bandera 100K

My current plan is to do all of this to build up for the Bandera 100K and focus on that run and Pike's Peak. Then there is the Rocky Raccoon 100M in February which I'm not ruling out, but no where close to being ready for. Not physically or mentally. I need to think about that some more.

The Longest Day

First of all, a warning. This post will likely be long and will surely be melodramatic. It's really a post for me to look back on, but all are welcome to read it. You've been warned.

The sun was setting as Joe and I laid our camelbacks down on the top of Cairn's Climb to rest. 45 miles were behind us, the Texas heat was behind us, the hills were behind us. It was just an easy 5 mile coast back to camp at dusk separating us from all of the pizza and gatorade we could get our hands on. We both laid down, flat on our backs for a well deserved rest. It had been the longest day of my life, I had no doubt faced my toughest self-induced physical and mental challenges of my life today and I was victorious! I can not say I did it alone, nor would I want to. I was thrilled! If you looked at me at that moment, you would see an energized human being ready for any challenge the world could throw at him. There was no trace of the days struggles. Joe and I laid there comfortably, in no hurry to finish our run. He said "This is what it's all about." It's an often used phrase, but at this moment, they were the most true words ever spoken to me...

We started our run at 6am. Our crew was made up of me (a young, inexperienced yet ambitious trail runner turned ultra runner), Joe, and Allen. Joe is as experienced as a trail runner can be. He's a race director of several trail runs, inlcuding the Rocky Raccoon 100M and the Bandera 100K, among others. Allen is also quite experienced, and just a few weeks away from his first attempt at Western States. I was out-classed for sure, but I was going to hang with these guys because I'm mentally tough (or so I thought), and I'm ignorant enough
to believe this.

The first 13 miles were uneventful. The air was warm, and a hot day was obviously in front of us. It was humid, and by 9am it was already in the mid-80's. We made our way up and down Ice Cream hill and the three sisters, and I thought to myself that these hills weren't so bad. We stopped at our first home made aid station, refueled and
headed out for the 10-mile lodge loop. Around mile 15 we started seeing the gang from the Rogue Running group. Everyone looked strong and healthy. They were all around 15 miles also, coming in the opposite direction, and they were scheduled for 20. Their day was almost over. As we passed the last of them around mile 20, I started
to get hot. It was well into the 90's at this point, and not yet noon. This is when we started taking occasional breaks under shade trees, to cool off and hydrate, before we got back on the trails. These breaks would get longer and more regular as the day went on.

We finished our first loop of 25 miles and headed back into camp. Most of the Rogue crew was back at camp getting ready to head into Bandera for some food and a swim in the Medina River. I cooled off, ate a slice of pizza and we went back out. As I took my first steps out of camp, I had no clue what I had just gotten myself into.

Mile 27 - I realized I was severely over-heating and knew I better slow down. Joe was getting hot and tired also, and was all about slowing down. But Allen was strong and continued to push the pace. Joe and I are work horses and followed the leader as much as possible. It was as if the heat was not hitting Allen, he ran up to Ice Cream Hill for our second pass, and power walked right up to the top. I could no longer follow. I took about 20 steps up the hill and stopped. The heat was pounding the top of my head, I felt dizzy, I could barely think clearly, and did not even attempt to talk. Joe and Allen disappeared around the corner. I took a few more steps and almost fell backwards. I remember it so clearly... I tried every mind game I could think of. Just one foot in front of the other, I told myself. You can do anything, if you believe in yourself, I tried to convince myself. You are a tough SOB, quit feeling sorry for yourself, I screamed to myself. None of it was working. So I put my head down, emptied my mind, and slowly climbed to the top. I don't know how long it took, it seemed like hours, but I eventually made it to the top. Joe and Allen were resting at the top under a tree, and Joe told me to sit down and rest. I did as I was told, I never said a word. I knew I couldn't speak, I didn't have it in me. I was sure if I tried, I would mumble or slur something that made no sense. I just kept questioning how I would ever get back to Joe's truck, and even if I did, I thought that it was dangerous and stupid to continue. I also thought about how I could not quit, it wasn't in me. Everything that drives me in running and in being was based on the foundation that you have to believe in yourself, and that you can never quit. It was OK to lose, it was OK to fail, but it was not OK to quit. It was my lowest low I've ever reached on the trails. And then I fell asleep. Minutes later I woke up to Joe's voice, "OK Teej, get off your ass. Time to go." I didn't question it, I got up and followed them down the hill.

With 2 miles to go to the truck, I slurped the last drops from my camelback. I was walking already, and my walk was getting slower. I was beaten. Joe and Allen were a hundred yards in front of me, and I occasionally saw them look back to make sure I was still there. They knew my condition, and knew it wouldn't help to wait for me. They had to keep me moving by staying barely in eyes reach, and they did that for 2 miles. I walked most of the way, I jogged occasionally, but it was fruitless. I thought to myself that I had to quit, not for my sake, but for their's. Joe was getting his last tough run before Hard Rock; and Allen, Western States. They didn't need a poser like me slowing them down. When we finally reached the truck, I sat down and apologized for holding them back. I was looking for a response that would indicate they would prefer to go on without me. Instead they said that it was all about time on their feet, and I should continue. So I slammed a 20-oz Coke, a 32-oz Gatorade, and poured ice cold water all over my head, neck and back. I sat under a tree and cooled off. I felt better, but knew there were hours of 100 degree heat in front of me. We were only at mile 35.

After a good 15 minute rest, we got back on our feet and headed out. Allen mentioned that his stomach was upset and Joe and I joked that we kind of hoped he got sick, so he would quit pushing the pace. We got a laugh out of that, not realizing the foreshadowing. We hit the first hill and my body was still cool from the Coke and ice. I climbed the hill at a decent pace and realized at that point that I was getting better. I felt cool and my legs were strong. I waited at the top for Allen and Joe. They both seemed spent. I asked them if it had finally cooled off, because the heat wasn't hurting so bad. They grunted and said that I must be feeling better, because it was hotter than ever. Perfect! That was the sign I needed, I was finally back. I started running the flats and downhills, and swiftly walking the long, steep uphills. I would wait at the top of each hill for Joe and Allen. At the top of the first Sister, I waited a long time. When Joe finally showed up he told me that Allen was puking. I felt bad because we had kind of wished it upon him jokingly, and I felt like I had stolen his energy.

The next several miles went quickly and painlessly, and we got back to the truck at 40 miles. Allen was done, and bowed out. Joe and I were a little disappointed to see him drop, but he said he got what he wanted out of the run. So Joe and I plowed on. We knew we had one serious hill left, Cairn's Climb. It had been many hours since we were there last, and this was the hill that knocked me to the canvas in the first round. When we reached it, I plowed up it, and even ran most of it because I knew we were almost finished and I had so much energy. I waited at the top for Joe, and when he reached the top we sat down, then laid down, as the sun set...




The finsh was uneventful, almost anti-climactic as we headed back to camp for the last 5 miles. We talked a lot about running and life. All of my runs with Joe are like this, he is salt of the earth. In the end, I found an entire pizza saved for me by Jim and Nicole, and a few people that waited up late for us to get back. Most people had gone to sleep, in preparation for a 10 miler in the morning. We talked shortly, before everyone went to bed. It had been a such a long day, and I decided I would not try to describe it that night, because I did not have the words to describe it. Looking back, I realized a few things about this run, and their parallels to all challenges in life:

- No matter how strong you are, you can not get through the toughest challenges alone.
- Despite challenging my mantra at times, we are all capable of amazing things if we believe in ourselves.
- There are many good people in this world, surrounding yourself with them will lead to happiness.
- We are all in need of challenges. Do not try to avoid them, they build strength and character.

Oh, and one more lesson. I'm ready for the Bandera 100K!

Bandera

I'm heading out to Bandera around 3pm today and starting to get really nervous. This isn't a race, its just a fun run, and I do plan to have a lot of fun. However, I also plan to finish the 50M. I've run one 50 miler before, but it was in the flats of east Texas. This will be in the Texas hill country, a whole different challenge.

Right now it looks like it will be about 3-5 of us starting the run, although I got an email from Joe last night and he said that it will "likely be just the two of us for the full 50." I'll have to hang with him or drop out, because I don't know these trails at all. He also said "the map will do you very little good." Super...

The rest of the Rogue Pike's Peak training group will be out there too, but only running 20 miles. There are about 20 or so of them going. For Sunday, the plan is to run between 10-20 miles, although if I finish the 50, then walking 1 mile on Sunday might be good enough for me.



On a side note, some co-workers and I went to Wendy's yesterday for a Frosty eating challenge. I ate two large Frosty's. This was a speed competition, and I finished the second Frosty in 1:59. That's what I call carbo-loading. I'm hoping those extra carbs will carry me through the last few miles this weekend.

12hr Run At Inks Lake

I got an email today on the HCTR email list about a 12hr night run out at Inks Lake. I've never run a 12hr run, but this sounds like a good first-time experience. It's at a great park (home of the Rocky Trails Marathon), it's at night, there's gonna be a bonfire and grill, and they'll make us breakfast in the morning. It's also for a good cause, the American Cancer Society. Oh, and we get to run for 12 straight hours in big circles. Does it get any better than this?

Here's the information I got. If anyone wants more information, you can contact Brad Quinn at bradtquinn@hotmail.com. Hope to see you all out there. I'll post more info when I see it.

Hey TJ,

It was good to get your email. The event will be held at Inks Lake State Park, which is approx. 10 miles outside of Burnet. It will be a charity event will all proceeds going to the American Cancer Society. This will be a 12 hour trail run/walk starting at 730 pm, Saturday July 8th and ending 730 am Sunday July 9th. The course consists of rocky hill climbs and run-able forest trail (single track), approx. 7.0 miles with two main aid stations 3.5 miles apart (with a possible un-staffed station at mile 5).
They will be fully stocked with the usual ultra food and beverages. The start/finish is located at the youth camping area (off Hover Valley road; approx. 2 miles from the park entrance) which has ample parking and over-night camping available (no additional charge; no utilities). The camping area has a brand new bathroom facility, a large bon-fire ring, picnic tables, and grills. This area will also serve as the First Aid station and for personal drop bags. Staff will be cooking breakfast Sunday morning. This new and secluded youth area should be ideal for our over night race time needs. The cost will be $60 with any additional donations appreciated. Awards will be given for the most laps/mileage completed by 730 am (3 deep male/female and masters). Our website and registration form should be up in the next 2-3 days, including additional information.

Our main goal for putting on a race like this is too raise awareness and funds on a local level for cancer research and prevention, while participating in a fun and healthy event with family and friends. Please feel free to pass on this race information to anyone who might enjoy participating or volunteering in an event like ours. I will email you a link to our website by the end of the week and/or check Hillcountrytrailrunners.com for further information. TJ, thanks for your interest and support. Please email me with any questions or concerns.

Best regards,

Brad Quinn

ps 7/10 will be a full moon, should be fun!

The Loop 30K

On Sunday I ran the Rogue Loop 30K at Emma Long Park. It's a great trail generally only for motorbikes, but once a year it is opened up to runners for this race. It turned out to be a great day. I've mentioned before that I'm searching for The Perfect Race, and this was almost it... Almost.

I started in the back, which was a huge mistake. I was busy talking to some friends when the gun went off, and I was stuck in the back. The course is almost entirely single track, so the first mile ended up being a single file line where I was doing more walking than running. Some people like to go out slow, but I don't, so this was really annoying. I should know better than to get stuck in the back, but I slowly made my way through and after about 15 minutes I was free to run my own pace.

The first two loops went by very quickly and I felt really good. I finished the first loop at about 60 minutes, mostly due to the slow first mile, but the second loop took about 53 minutes so that was a lot better. I tried running with a group of 3 runners for awhile, but they were faster than me on the uphills and gawd-awful slow on the down hills, so I eventually left them. It was too hard to adjust my running style for them. g

The third loop went great for 5 miles. Right around mile 5 there is a downhill and I was flying down it like I usually do. Then, my left foot stuck to a rock. There was no time to catch myself, my body just went horizontal and I flew. When I hit the ground, everything stopped. I hit it completely flat. I actually cut up both knees, thighs, elbows, hands and even my stomach. I have no idea how I managed to land completely flat and cut myself in all of those locations but I did. I layed there for a minute, then got up to one knee. Just then a runner came up right behind me and ran by. He didn't say a freaking word to me. Not a "are you ok?" or "need some help?" or anything. I would have told him I was fine anyways, but I couldn't believe he just ran by. So I decided I was going to catch the bastard and beat him to the finish line... Just as soon as I caught my breath and walked off the pain a little. After about 2 minutes, I was off.

I spent the next 10 minutes trying to catch him, but just when I finally saw him in the distance, I heard the crowd at the finish line. It was too late, and I finished 20 seconds behind him. But I should thank him, had he not pissed me off, I probably would have just shuffled to the finish line after the fall, and not pushed it to the end. I'm still gonna burn him on the next race though.

Hills

I got a new workout from Joe P, so Jim and I decided to make a weekly workout out of it... It was really tough hill repeats. I'd compare each hill to running up Jester, just a little longer. My legs were destroyed at the top of each hill, which I attempted to run hard. But walking/jogging back down allowed for a quick recovery before the next hill.

All you Austin runners out there, you need to check this out. The course starts at Valburn and Ladera Norte. Head down the steep hill on Ladera Norte to Far West. Run up the hill on Far West to North Hills. Now turn around and run back to the beginning. Repeat until your legs fall off.

We'll do this for a few more weeks, then change it up by easing the uphills and focusing on down hills. I don't lilke speed work, but I love hill workouts. My lungs were heaving, my legs were burning, and we had a ton of fun. Effort-wise, I'd say it was a little tougher than Hill of Life repeats, but without the technical parts since its on the road. Anyone out there interested in trying it out? Let me know, we're gonna do it every Tuesday for the next 3 months.

Matt's Questionaire...

A fellow runner, Matt, has published a questionaire on his blog. I read it and realized I don't think about a lot of his questions very often, so I thought I'd give it a shot and try to answer them. My answers, opinions, and straight up questionable advice is below. But first, let me warn, I am not an old veteran of the sport. I've run a few ultras now, and I see a lot more in my future, but I'm still learning everyday. The only thing I'll say is that my running is very Zen like. If you are into numbers, metrics, and performance, then you'll find my opinions frustrating and perhaps facetious.

Your First Ultra
First off, I consider my 50 miler run at Sunmart as my first ultramarathon. I ran a couple of shorter races before this (50K, 44M), but I always considered Sunmart as the real goal. So my answers will be for Sunmart.

· How long did you train for your first ultra?
I never considered it training… But if I had to bound it, I’d say it was about 4 months from the time I decided to run my first ultra, to the time I actually ran it. I had already run a couple of marathons, though, so it wasn’t as large of a jump as some people.

· How many weekly miles did you run (peak, tapering)?
About 60 miles peak, 45 of those on back to back weekend runs. It’s all about the back to back runs. Those miles are far more important for the beginner ultra runner compared to the weekly miles. And if you work hours like I do, this is your only choice anyways.

· Did you train with anyone else?
I ran my Sunday runs with a group most of the time. It was the Rogue Sunmart group. My Saturday runs were usually alone, although sometimes I would run the first half by myself, then meet up with my friend Jim who was doing Freescale Marathon training.

· What distance did you run in your first race?
50 miles

· Was it trail/road/track ultra?
Trail. Soft, rolling terrain, about as easy as it gets for an ultra.

· How much did you walk during the race?
Not much. The first half I ran the entire time except for very brief stops at the aid station. The second half I used walking for uphills only. The hills were small, but after 6 hours or so, they seemed a lot bigger. I had not planned to walk at all, which was a serious miscalculation.

· Did you include walking as part of your training?
No, but I should have.

· Did you use a pacer during the race?
Nope. But I did run the entire last loop with a friend of mine who happened to be at the same pace. He wasn’t a pacer, but he helped me a lot. You can see my very first post on this blog to see how much I appreciated it.

· Were you satisfied with your experience at the end of the race?
More than I can describe.

· What would you have done differently during your training?
A little more walking, now that I know it’s importance. Not much else, though. I had a great time.

· What would you have done differently during your race?
Nothing. I enjoyed every second.

· What kind of advice can you give for dealing with emotional/mental hurdles during the race?
CFM and PMA. Constant Forward Motion and Positive Mental Attitude. It’s going to hurt, so accept it. Embrace it. But more important than the hurdles during the race, it’s the challenges leading up to it that make it hard. Once you’ve made it to the starting line, its time just to enjoy yourself. I’ve said it before, and I know its cliché, but trail running is about the journey, not the destination. Once you realize this, the joy of running takes over, runs are no longer training runs . Rather, they become cleansing experiences no different than yoga or meditation.

· How many ultras have you run since your first race?

None. I've run many runs over 26.2, but no races.

General Questions about Training/Racing
· During your training runs, do you concentrate mostly on your pace or total time on your feet running?

Neither. I think about how I feel and run until I am finished. The exception to this is when I have things I need to do, which cuts me short. Generally, when I run alone, I focus only on how I feel. With a group, its different. Most people run for a given time/distance, and I’ll just run until they say we are finished. Then again, sometimes I’ll add a little distance if I’m up for it. If you run for enjoyment and health, then why mix metrics like time and distance into the equation? I can't speak for those people out there fast enough to compete for awards, they have other goals, and nothing I would look down on. I admire them. But for me, I run for the sake of running.

· What kind of cross training do you do, if any?
I mountain bike. I’d like to swim also, but never have the time.

· How do you prepare for river/creek crossings? Extra/Special shoes? Extra socks?
I jump in and splash as many people as possible.

· Do you have a favorite piece of gear/clothing that you would recommend to someone new?
Nope. I keep it simple, but others like fancy gear and technical clothing. To each his own.

· What kind of hydration system do you use?
Hand held water bottles from Ultimate Direction

· How much fluid do you take in during an hour/race?
I have no idea. In a race I usually try to empty my bottle before the next aid station, but most runs I just sip at it until its finished. It’s not very scientific for me. I’d probably be better off if I paid attention to it, but that wouldn’t be as fun.

· How many calories do you take in during an hour/race?
Again, I have no clue. I mostly just eat gummy bears. On my 50 miler, I drank a couple of SlimFasts also. My belly just won't take in real food during runs, which is something I'm working on for 50+ mile runs.

· What kind of food works best for you?
Gummy bears, slimfast, and oreo’s. All of the basic food groups.

· What do you typically put in your drop bag?
I usually have a spare pair of shoes and socks, but I never end up changing them. I did change them once on a trail marathon because they had so much mud in them that it was caking up under my toes. And beer, of course, it really can calm your stomach when its upset. J

· Do you carry any first aid items? If so, what do you carry?
Nothing

· Do you typically use a pacer during your events?
No, but my longest is a 50 miler. I could see using a pacer for 100 miles, maybe.

· Is it better to use a friend versus a family member as a pacer?
I don’t know. I would think a friend because you aren’t always coherent and sometimes you might not be yourself after a long day of running. Better to take it out on a friend who will more easily forgive you. Better yet, use someone who has done this before, so that they can empathize with you and offer advice. I paced my wife, sort of, in her first marathon. I think that worked out well because she respected me as a runner and took my advice, when her head wasn't really screwed on right those last few miles.

My recovery week...

The last couple days have been all about not recovering. After a long tough weekend at the Guads, I was supposed to take a few easy days to recover. But I've found that the only days I recover are the days where I'm injured... Maybe that's why I'm always injured. In fact, maybe that's why my entire athletic life has been filled with pain and injuries. But that's the way I like it, and I don't plan to change anytime soon. So I went out on Tuesday to St Ed's for some hilly, rocky terrain, but mostly just to beat myself up in the heat. It was only about an hour, but it was clear I hadn't yet recovered.

So out of respect for that, I decided to spend Wednesday evening running Hill of Life repeats at the greenbelt. That's always good for rubbery legs. Actually it went pretty well, I ran 5 of them focusing on the downhills (proprioception as Sisson and Joe call it, but I try to avoid the technical terms). The uphills were slow and mostly about recovery. I didn't crash head first so I'd consider it a success.

Before the run on Tuesday, and before I realized I hadn't recovered from the Guads, I also managed ot talk Joe P into coming out with me on Thursday to try out Ken's Loop at Bull Creek. It's right near my house, yet I'd never actually run it. So Joe and I met after work and ran it. It's a beautiful trail, I really enjoyed it. I can't wait until the whole Bull Creek trail opens back up in August so that I can run a 15 mile loop from my house to St Ed's, through Bull Creek, around Ken's loop, then back the way I came. It'll be about as tough of a 15 mile trail as I can get around here, and pretty much out my front door.

So all of this adds up to a pretty good week, but the real prize was Thursday night. After our run at Bull Creek, Joe showed me the hills he used to train on to build up speed and endurance for both uphills and downhills. Joe is a veteran of many mountainous 100 milers, and is about as good of a downhill runner as anyone I've seen or heard of, so I'm gonna take that little secret and start hitting those hills regularly. I've also decided that next month I'll be heading out to Bandera for an attempt at a 50 mile run. It'll tie my longest run ever, and will be a hell of a lot tougher than the previous 50 miler (Sunmart) considering the terrain and the fact that this is not a supported race, only a couple of morons dumb enough to go run 50 miles in the summer heat of central Texas.

I'll keep you updated on my plans for that trip. I might end up running less than 50, but thats my goal right now if the next month keeps me injury free. Gambatte.

The Guads

I went out to the guadalupe mountains this weekend... It was a good series of runs. It reminded me how much I was capable of if I would just quit whining and start running through some pain. About 25 miles into a hardcore mountain run I passed a turn and turned my ankle once again. Instead of limping home like usual I turned around and ran a mile backwards to get to the extra loop I intended to run (Bush Mountain). I stumbled through it at about 2 miles an hour average, but I made it!

By the end it reminded me that we are capable of amazing things if we just suck it up and keep going. The injury didn't slow me down much, and I had a great weekend at the guads. Check out the pictures here.

Slacker

I'm a slacker, pure and simple. No, I've been running plenty, hitting the weights at the gym, eating right, and all of that. I'm a slacker because I haven't taken any time to write about my progress over the past 2 months or so. And it's been a very productive 2 months...

My Pike's Peak training started a couple of weeks ago, and so far its going great. My feet have mostly healed from all of the problems I had. I can honestly say that they haven't bothered me in weeks. I'm recovering from a badly twisted ankle going down the Hill of Life, but I haven't let it slow me down much.

I've lost about 20 pounds in the past couple of months (from 200lbs o 180lbs). No, I'm not on the Atkins Diet or South Beach Diet or anything like that, but I started eating more reasonably (no half gallons of ice cream 30 minutes before I go to bed), and my strength training at the gym pretty much took care of it. This has lead me to get faster and feel better on my long runs. Overall, it's been great progress.

Tomorrow morning at 5am we head out to the Guadalupe mountains for several days of some extreme running. I can't wait. We have a short run tomorrow evening, then 25 and 22 miles in the mountains on Friday and Saturday. On Sunday, we'll climb to the highest peak in Texas, Guadalupe Peak (over 8000 ft), for one final journey before heading back to civilization. I'm really anxious to get out of here and hit those hills.