This was my 1st 24 hour race and where I ran the distance to make the 2010 US National Team. The last 2 years I have had the privilege of returning to volunteer and watch the races unfold. This is a great race and cause - to learn more go here: http://www.fans24hour.org/
FANS12 / 24 is a 2.42 mile loop around Lake Nokomis in Minneapolis. In the last hour of the 12/24 runners can choose to run a 220 meter our and back - only full laps (long or short) receive credit.
The day started hot and muggy - Temps quickly into the mid 70s and by noon low 80s - I think it hit 86F and was sunny by 10:00am and throughout the rest of the day. There was no wind to provide any relief until 4pm a light breeze started to signal a better evening and night to come. The night was pleasant with lighter humidity.
The weather took its toll early on many runners who suffered varying forms of heat exhaustion. Many strong runners were forced to sit and get their bodies under control. Everyone I spoke with was having a hard time eating calories, many just not hungry but there was also a lot of nausea.
In a day not made for record attempts - Many still pushed for their mileage goals. Others quickly backed down and just tried to get what they could out of the day. 2 national class runners did what they could to stay on track for their record attempts:
Carolyn Smith - Fox Point, WI - Multiple time 100K US National Team Member - Was looking to break the women's course record and National Age group record she had set in 2010 in FANS 12 hour race.
Connie Garder - Medina, OH - Had come up @ .3 mile short of the 24 hour Women's record in the 2007 ultra-centric 24 hour race. Rumor has it she want the record pretty bad and has made a couple of attempts recently - 2010 she ran 141 in the US championship race @ NorthCoast 24. I would guess the only reason to come to FANS24 on MN would be to make a run at the record. She was the best 24 hour runner (Male of female) in the race.
Somehow Carolyn stayed smooth and steady through the heat and humidity. In the end she broke the record as she ran the 220 out and backs securing a new National Age group and course 12 hour record of 83.?? miles (I will update when they post). She was also the overall 12 hour race winner.
Connie pushed as long as she could to stay on record pace. Connie has shown before how great she is at the night time portion of the race, so we held out hope. I have no idea at what point she knew it was not to be - Maybe 14-17 hours into the race. We took her 100 mile split in right @ 17 hours. I would have to say that I am impressed that she continued onward after knowing it was not a record day. Many national class runners might have pulled the plug to fight for another day. Connie continued until the very end winning the overall 24 hour race in 127-128 miles (I will update when they post results)
In the end the 12 hour run overall champ, the 24 overall run champ and the 24 hour overall walking champ were all women - WOMAN POWER!
Monday, June 6, 2011
Tuesday, May 24, 2011
Leadville Training Week # 7 - Golf and Beer
This weekend was my annual hang out with friends, golf 18 holes Saturday and Sunday and drink all the beer I want. I think this is the 5th year for my friend Scott and myself. This year I was happy Tom and Brian could join us Saturday. My goal each year is to squeeze in least 5 rounds of golf, so I got the 1st 2 rounds in this weekend.
Knowing I would not run much Saturday or Sunday, I stayed focused Monday - Friday to do some good "Post Ice Age 50M" training. Sure enough Saturday included 20+ beers, but no running. I did walk the 18 holes of golf and the way I hit the ball, walked at least 6 miles.
Friday, I stopped for a good trail run in at Nine Mile Forrest Area in Wausau before the festivities began. The plan was for a long run at Nine Mile on the way home Sunday, but after 8 miles God had different plans. Severe T-Storms, Hail and Tornado Warnings put a stop to the fun.
Week # 7 in review - Weight 215#
Monday - 5 easy tm in AM / 5 easy @ lunch / 6 easy on trail in PM (Ice Age recovery day)
Tuesday - 7 easy in AM / 5 easy @ lunch / 18 hill workout in PM - 12 HighCliff hill repeats
Wednesday - 9 easy in AM
Thursday - 25 hilly trail in PM (Ice Age trail - Glacial 50M - New Fane - past Butler Lake and back)
Friday - 6 easy in AM / 14 hilly trail in PM - 9 Mile Forrest Area - Wausau
Saturday - Nadda
Sunday - 8 hilly trail afternoon - 9 mile Forrest Area - Wausau / 8 easy TM at night
Total was 116 miles in 6 days with a good amount of trail / hill work. But I failed in the speed workout category. I also had 36 holes of golf and approximately 40 beers for the week ... But I actually ate really well despite the beer, so my weight is down 5#.
Good running to all!
Knowing I would not run much Saturday or Sunday, I stayed focused Monday - Friday to do some good "Post Ice Age 50M" training. Sure enough Saturday included 20+ beers, but no running. I did walk the 18 holes of golf and the way I hit the ball, walked at least 6 miles.
Friday, I stopped for a good trail run in at Nine Mile Forrest Area in Wausau before the festivities began. The plan was for a long run at Nine Mile on the way home Sunday, but after 8 miles God had different plans. Severe T-Storms, Hail and Tornado Warnings put a stop to the fun.
Week # 7 in review - Weight 215#
Monday - 5 easy tm in AM / 5 easy @ lunch / 6 easy on trail in PM (Ice Age recovery day)
Tuesday - 7 easy in AM / 5 easy @ lunch / 18 hill workout in PM - 12 HighCliff hill repeats
Wednesday - 9 easy in AM
Thursday - 25 hilly trail in PM (Ice Age trail - Glacial 50M - New Fane - past Butler Lake and back)
Friday - 6 easy in AM / 14 hilly trail in PM - 9 Mile Forrest Area - Wausau
Saturday - Nadda
Sunday - 8 hilly trail afternoon - 9 mile Forrest Area - Wausau / 8 easy TM at night
Total was 116 miles in 6 days with a good amount of trail / hill work. But I failed in the speed workout category. I also had 36 holes of golf and approximately 40 beers for the week ... But I actually ate really well despite the beer, so my weight is down 5#.
Good running to all!
Wednesday, May 18, 2011
Cheeseburger and Beer Run
Last night I hit HighCliff State Park to grind out some hill training - Running the 1.5 mile hill loop up to the tower. I was happy to hit 12 loops and to feel good only 3 days post Ice Age.
During the run I was thinking about my friend Richard who is battling a severe case of Lupus. I am confident he will win the fight, but currently it has taken running from him + more.
Richard and I have virtually struggled together against weight and supported each other to a healthier life style. Before a long trail run Richard loves his double cheeseburger and after he celebrates with a few drinks.
During this workout and contemplations of life, I was reminded to appreciate the blessing of running and being fit. Also that I need to celebrate from time to time during the journey.
To celebrate post run it was time was a cheeseburger and a couple of beers (Fat squirrel by New Glarus)
During the run I was thinking about my friend Richard who is battling a severe case of Lupus. I am confident he will win the fight, but currently it has taken running from him + more.
Richard and I have virtually struggled together against weight and supported each other to a healthier life style. Before a long trail run Richard loves his double cheeseburger and after he celebrates with a few drinks.
During this workout and contemplations of life, I was reminded to appreciate the blessing of running and being fit. Also that I need to celebrate from time to time during the journey.
To celebrate post run it was time was a cheeseburger and a couple of beers (Fat squirrel by New Glarus)
Tuesday, May 17, 2011
Phil McCarthy - New 48 hour National Record
Congratulations Phil - We are waiting patiently for your write up ... here:
http://longdistancevoyager.blogspot.com/
Phil has represented the US in the 24 hour race multiple times, he is the 2009 US National 24 Hour Champion. He has taken a few swings at the 48 hour race and was ranked in the top 10 US athletes all-time.
257.34 miles at 3 Days at the Fair - Phil hit that one out of the park. A talented and tough competitor - Sometimes you do get what you deserve! As near as I can tell Phil did it with @ 136 miles in the 1st 24 and 121 + some change in the 2nd.
http://longdistancevoyager.blogspot.com/
Phil has represented the US in the 24 hour race multiple times, he is the 2009 US National 24 Hour Champion. He has taken a few swings at the 48 hour race and was ranked in the top 10 US athletes all-time.
257.34 miles at 3 Days at the Fair - Phil hit that one out of the park. A talented and tough competitor - Sometimes you do get what you deserve! As near as I can tell Phil did it with @ 136 miles in the 1st 24 and 121 + some change in the 2nd.
Monday, May 16, 2011
Leadville Training Week # 6 - Need for Speed
Week # 6 was highlighted by Saturday's running of the Ice Age 50 mile trail run. The lessor story of the week was I slipped in a couple of light Fartlek runs leading up to the race. It has become painfully obvious that I need to work on some speed work. I have Grandmas Marathon in 5 weeks and if I am going to achieve my 8th consecutive year with a sub 3 hour marathon I have work to do. The goals of getting faster and losing weight are complimentary. I will add 1 moderate speed workout each week and strive to lose at least 10 pounds by June 18th.
I would gauge my current marathon pace to be @ 7:05-7:10, so getting down to 6:45 in 5 weeks is aggressive, but very doable.
Week # 6 in review - Weight Sunday = 220#
Monday - 8 Easy in AM
Tuesday - 8 Easy in AM / 6 Easy @ lunch / 12 Easy on TM in PM
Wednesday - 12 w/ light Fartlek in AM / 5 Easy @ lunch
Thursday - 6 w/ light Fartlek in AM / 5 easy @ lunch
Friday - 5 Easy + 1 mile walking @ 15% in AM
Saturday - 50 Mile Ice Age trail race - 7:47 = 12 OA
Sunday - 6 Recovery in AM
Total run miles = 123 in 11 runs
Nice week - I had fun this week
I would gauge my current marathon pace to be @ 7:05-7:10, so getting down to 6:45 in 5 weeks is aggressive, but very doable.
Week # 6 in review - Weight Sunday = 220#
Monday - 8 Easy in AM
Tuesday - 8 Easy in AM / 6 Easy @ lunch / 12 Easy on TM in PM
Wednesday - 12 w/ light Fartlek in AM / 5 Easy @ lunch
Thursday - 6 w/ light Fartlek in AM / 5 easy @ lunch
Friday - 5 Easy + 1 mile walking @ 15% in AM
Saturday - 50 Mile Ice Age trail race - 7:47 = 12 OA
Sunday - 6 Recovery in AM
Total run miles = 123 in 11 runs
Nice week - I had fun this week
Sunday, May 15, 2011
A Big Horse's day at Ice Age 50
I was really looking forward to Ice Age 50 miler - It was a great chance to enjoy the day on good trails, followed by great beer with friends. Friday started off nicely as I got to the hotel early enough to drive over to packet pickup and have dinner with my friend Jen for Chicago.
I came into Ice Age in decent shape, but with my weight @ 220# I thought I was in 7:45 to 8:00 shape. The morning temp was 50F with overcast skies. The air was heavy with moisture, with the constant threat of rain. It was a great chance to practice eating a lot of calories while running for my 24 hour race training. My goal was 500 calories per hour. I did not use drop bags, so I carried 7 baggies of endurox R4 at 300 calories per bag, 17 powerbar gels + 20 s-caps. I wore a 70 ounce camelback and carried a handheld to mix the endurox into. My plan was to try and go out a little more aggressive and see how I felt after the 1st 10 miles.
From the start I was running with a couple of friends (Mike & Joe) from RunningAhead.com. I was going the pace I wanted, but it I knew it was way too fast. By mile # 12 my legs were burning and I knew I would pay the price the rest of the race. By mile #13 I decided to put it in cruise control to recover while I ran and was just shooting for a sub 8:00. This part of the race would have been a grind, but I ran with Mike until the 37 mile aide station, so time moved quickly. He has such a quiet stride, many times I forgot hew wa there until he said something. When we hit mile # 37 Robert Wehner (RD for Glacial 50) yelled out something about 13 miles and how much time I had to break 8 (I think). I love Robert as he is always positive and supportive. This snapped me off cruise control, Mike stopped for his drop bag and I increased my effort level and was soon running alone.
At the mile 40 turnaround I felt the best I had felt all day. I knew sub 8 was in the bag and it was hammer time. I love the last 10 miles of a 50 when you have taken care of you legs (Sort of) nutrition, hydration and electrolytes and you get to attack the course. The last 10 miles were a blur and I was in 1-1 breathing the whole way. I ended up under 90 minutes (9:00 pace) for the 9.8 miles - but the sensation was more like a 6 minute mile tempo run.
I ended up with 7:47 for 12 OA and 2nd in the 40-44 age group. Mike had went a bit of course, but still managed his 1st ultra in 8:10 - Nice work Mike. If I had run 4-5 minutes slower the 1st 10 miles, I think I could have matched my 7:37 from 2008, but could of, should of, didn't! All in all I had a great time.
I had a near perfect day of consuming calories and ended up with 500 each hour. 1 S-Cap every 30 minutes. I drank 130 ounces of water and another100+ ounces of water with the endurox.
Post race was a blast and I easily met my beer goal for the day. Hanging out with new and old friends drinking good beer - I really love this race (and post race)!
I came into Ice Age in decent shape, but with my weight @ 220# I thought I was in 7:45 to 8:00 shape. The morning temp was 50F with overcast skies. The air was heavy with moisture, with the constant threat of rain. It was a great chance to practice eating a lot of calories while running for my 24 hour race training. My goal was 500 calories per hour. I did not use drop bags, so I carried 7 baggies of endurox R4 at 300 calories per bag, 17 powerbar gels + 20 s-caps. I wore a 70 ounce camelback and carried a handheld to mix the endurox into. My plan was to try and go out a little more aggressive and see how I felt after the 1st 10 miles.
From the start I was running with a couple of friends (Mike & Joe) from RunningAhead.com. I was going the pace I wanted, but it I knew it was way too fast. By mile # 12 my legs were burning and I knew I would pay the price the rest of the race. By mile #13 I decided to put it in cruise control to recover while I ran and was just shooting for a sub 8:00. This part of the race would have been a grind, but I ran with Mike until the 37 mile aide station, so time moved quickly. He has such a quiet stride, many times I forgot hew wa there until he said something. When we hit mile # 37 Robert Wehner (RD for Glacial 50) yelled out something about 13 miles and how much time I had to break 8 (I think). I love Robert as he is always positive and supportive. This snapped me off cruise control, Mike stopped for his drop bag and I increased my effort level and was soon running alone.
At the mile 40 turnaround I felt the best I had felt all day. I knew sub 8 was in the bag and it was hammer time. I love the last 10 miles of a 50 when you have taken care of you legs (Sort of) nutrition, hydration and electrolytes and you get to attack the course. The last 10 miles were a blur and I was in 1-1 breathing the whole way. I ended up under 90 minutes (9:00 pace) for the 9.8 miles - but the sensation was more like a 6 minute mile tempo run.
I ended up with 7:47 for 12 OA and 2nd in the 40-44 age group. Mike had went a bit of course, but still managed his 1st ultra in 8:10 - Nice work Mike. If I had run 4-5 minutes slower the 1st 10 miles, I think I could have matched my 7:37 from 2008, but could of, should of, didn't! All in all I had a great time.
I had a near perfect day of consuming calories and ended up with 500 each hour. 1 S-Cap every 30 minutes. I drank 130 ounces of water and another100+ ounces of water with the endurox.
Post race was a blast and I easily met my beer goal for the day. Hanging out with new and old friends drinking good beer - I really love this race (and post race)!
Ice Age 50 Mile - Great day to run
The race day weather was a real treat with low 50's through out the race and the rain held off until the 7 hour mark and then it just rained lightly.
I had posted before Ice Age 50 Mile my picks for the Women and Men. Unknown to me both Chris Gardner and Christine Crawford would not be racing. Although Christine could not race, she was around all day spreading her positive energy and helped the runners celebrate their races.
For the Women I had picked Cassie Scallon who is a really talented lady. It was not her day and she really struggled. She fought hard to hold onto 2nd place, but just couldn't do it and settled for 3rd. Angie Radosevich ran a really smart and patient race and took 2nd overall. Sandi Nypaver led from the start - the 22 year old rocked the course in a solid 7 hours 30 minutes.
On the Men's side it also saw a 22 year old - Shaun Pope take the lead early and never look back. A fun fact is that Shaun and Sandi are dating. Shaun was never pushed and finished with respectable 6 hours and 27 minutes. Lon Freeman ran a great race to finish 2nd in 6:34. It was not Zach Gingerich's day and he finished 3rd in 6:43, Zach had run 134 miles @ cornbelt 24 just 2 weeks ago.
Congrats to top men and women on an exciting race.
I had posted before Ice Age 50 Mile my picks for the Women and Men. Unknown to me both Chris Gardner and Christine Crawford would not be racing. Although Christine could not race, she was around all day spreading her positive energy and helped the runners celebrate their races.
For the Women I had picked Cassie Scallon who is a really talented lady. It was not her day and she really struggled. She fought hard to hold onto 2nd place, but just couldn't do it and settled for 3rd. Angie Radosevich ran a really smart and patient race and took 2nd overall. Sandi Nypaver led from the start - the 22 year old rocked the course in a solid 7 hours 30 minutes.
On the Men's side it also saw a 22 year old - Shaun Pope take the lead early and never look back. A fun fact is that Shaun and Sandi are dating. Shaun was never pushed and finished with respectable 6 hours and 27 minutes. Lon Freeman ran a great race to finish 2nd in 6:34. It was not Zach Gingerich's day and he finished 3rd in 6:43, Zach had run 134 miles @ cornbelt 24 just 2 weeks ago.
Congrats to top men and women on an exciting race.
Subscribe to:
Posts (Atom)