This post will disappoint those of you who were hoping for a very specific and analytical approach to pacing from this Big Horse. If you ever talk to someone like Phil McCarthy, he has mapped out exactly what he wants for lap splits at different times in the race ~ Many people are analytical racers.
I run by feel. From race start to 50 miles the effort level "feels" barely above sitting on the couch at home, doing nothing but breathing. In races that I have done well at I start the 1st few hours behind 50%+ of the field. At FANS24 I will be lapped (2.42 miles laps) multiple times in the 1st 10 hours by many people. In races where I have ramped up effort above super-duper easy, I have failed miserably.
I do look at a lap time occasionally - This is just information.
Sometime between 50-100 miles, hopefully later than sooner, my lap times will start to drift higher at super-duper easy effort level. At this time I will bring up the effort level to between easy to low moderate. This is the time I start paying more attention to lap times ~ Although if they stabilize at a reasonable time, I again tune out and just put in my time.
My goal every 24 hour race is to hit 100 miles in pysically good shape and with a chance to finish strong. The 1st 100 miles are just to put yourself in postioin with an opportunity to do well. A reasonable is anywhere from low 14 hours to high 16 hours. Anything 17 hours and above and you are not going to hit 142+ miles. At FANS my goal will be to hit 100 between 15-16 hours.
The time after 100 miles is all about making peace with pain and finding your most efficient stride at effort level you can continue to the end of the race. Will there be pain - Yes. What kind of pain - Unknown. Nausea, knee, hip, ankle, shoulders, feet, blisters, chaffing, fatigue, dizziness, hamstrings, quads, calves, headache ... You do not know which combination you will face - Only that there will be pain. This is where you find out how serious you are about the race. There will be multiple, reasonable reasons to stop or at least back down and only 1 reason to continue at max effort ... because you will it.
In the end pacing = race results, so here are low - medium - high scenarios that I would be happy with
50 100 Total
Low 7:45 16:15 143
Medium 7:30 15:30 150
High 7:15 14:45 157+
All plans of 24 hour racers are limited by 4 things: 1) Actual fitness level for race, 2) What your body decides to give you that day (Much more variable than marathon or even 50 mile races), 3) Weather and 4) Your ability to problem solve the issue that you will face - There will be things that go wrong, how well will you problem solve to minimize those issues.
Good running to all!
Thursday, May 24, 2012
Saturday, May 19, 2012
FANS24 Hour Hay is in the Barn
I started this week with 3 bad eating days + Saturday and Sunday last week = 5 in a row. Happily I only gained 2 pounds, but I was suppose to lose 2 pounds ~ so it cost me 4. 4 pounds is worth at least 4 miles in the 24 hour race, but I cannot dwell on the past only look forward to the future.
I will end the week with 145-150 miles (70-75% max) of which 127 were done Monday-Friday. Friday was my last effort over 2 hours = 4 hour trail run on the technical - hilly Ice Age Trail in the Northern Kettle Moraine. Why the heck would I run a hilly, technical trail before a flat pavement 24 hour race? I am not sure - Other than I like it and its health food for my spirit. I guess there is some benefit to strengthen hips, knees and ankles.
My last 14 days will be very hard for me = taper. Next week will be 100 miles or under and I am allowing up to 35 miles in the 5 days before FANS 24.
Training is 1/2 the battle - The other half is what you do in taper: 1) Stick to taper plan 2) Keep hydrated 3) Get nutrition spot on 4) Stay away from sick people 5) Keep stretching and 6) Sleep is my friend. the next 1/2 is pacing and the final 1/2 is "in race" problem solving issues. I know that is 4 - 1/2s but each is almost as important as the other.
I cannot control the weather. If the weather is really hot (80+) and humid I cannot let that stop me ~ I will have to channel my inner Mike Morton or Serge Arbona who have proven they are kings of the heat.
I will post in the next two weeks; Pacing strategy, nutrition strategy, 1st aide I will have available and gear I will use for FANS24.
Good running to all!
I will end the week with 145-150 miles (70-75% max) of which 127 were done Monday-Friday. Friday was my last effort over 2 hours = 4 hour trail run on the technical - hilly Ice Age Trail in the Northern Kettle Moraine. Why the heck would I run a hilly, technical trail before a flat pavement 24 hour race? I am not sure - Other than I like it and its health food for my spirit. I guess there is some benefit to strengthen hips, knees and ankles.
My last 14 days will be very hard for me = taper. Next week will be 100 miles or under and I am allowing up to 35 miles in the 5 days before FANS 24.
Training is 1/2 the battle - The other half is what you do in taper: 1) Stick to taper plan 2) Keep hydrated 3) Get nutrition spot on 4) Stay away from sick people 5) Keep stretching and 6) Sleep is my friend. the next 1/2 is pacing and the final 1/2 is "in race" problem solving issues. I know that is 4 - 1/2s but each is almost as important as the other.
I cannot control the weather. If the weather is really hot (80+) and humid I cannot let that stop me ~ I will have to channel my inner Mike Morton or Serge Arbona who have proven they are kings of the heat.
I will post in the next two weeks; Pacing strategy, nutrition strategy, 1st aide I will have available and gear I will use for FANS24.
Good running to all!
Monday, May 14, 2012
FANS24 Approaches ~ Training Week Ending 5/13
180 miles in 25 hours 9 minutes - 15 Runs
This was a 90% max week ~ 180 miles. It could have easily been 220 miles in 18 runs, but I cut back on a few runs and skipped opportunities to run. Thursday was a nice 30 mile run on the Wiouwash rail trail ~ that could have easily been 40+. Saturday was a 5 1/2 hour run on the Ice Age trail in the Northern Kettle Moraine ~ If I had the time I think I could have run 10 hours.
My favorite run of the week was Saturday. I ran the section of trail between New Fane and Highway H for the 1st time ever and I was lucky enough to meet the gentleman who upkeep the trail for this section at the Highway H trail head. Nice to be able to chat and thank someone that helps make it all possible.
Saturday PM was spent with my wife's family for our niece Michelle's college graduation party at a Green Bay hotel overlooking Lambeau Field. A nice family time that sadly had me eat a bunch of garbage and drink a bit more beer than I would have liked. I finally overcame the handover and sludge in my body at 10pm Sunday night to get out and do a run.
More important this weekend was Mother's day - My wife Jill never gets enough thanks for all she does for our girls and myself. It was nice to spend the weekend all together as a family.
19 days until FANS24
Good running to all -
This was a 90% max week ~ 180 miles. It could have easily been 220 miles in 18 runs, but I cut back on a few runs and skipped opportunities to run. Thursday was a nice 30 mile run on the Wiouwash rail trail ~ that could have easily been 40+. Saturday was a 5 1/2 hour run on the Ice Age trail in the Northern Kettle Moraine ~ If I had the time I think I could have run 10 hours.
My favorite run of the week was Saturday. I ran the section of trail between New Fane and Highway H for the 1st time ever and I was lucky enough to meet the gentleman who upkeep the trail for this section at the Highway H trail head. Nice to be able to chat and thank someone that helps make it all possible.
Saturday PM was spent with my wife's family for our niece Michelle's college graduation party at a Green Bay hotel overlooking Lambeau Field. A nice family time that sadly had me eat a bunch of garbage and drink a bit more beer than I would have liked. I finally overcame the handover and sludge in my body at 10pm Sunday night to get out and do a run.
More important this weekend was Mother's day - My wife Jill never gets enough thanks for all she does for our girls and myself. It was nice to spend the weekend all together as a family.
19 days until FANS24
Good running to all -
Thursday, May 10, 2012
Training week ended May 6th 2012
201 miles - 13 runs - 27 hours 51 minutes
I was nervous about last week - It is my annual "Go out north to golf and drink weekend". I have been in such a great rhythm that I hated to get into a bad rhythm this close to FANS24.
I concentrated on being spot on for eating, sleep and running Monday - Friday, not knowing how much I would fall down over the weekend. I made sure I got up to the cabin too late Friday night to drink by stopping in Hatley and running 26 miles on the Mountain Bay rail trail. That was a fun run with a lot of bonus protein (mosquitoes) at dusk.
I had a blast golfing with Scott, Tom and Brian Saturday. Golf, alcohol a good bar burger and the Kentucky Derby. I insisted that Scott and I were going to drive down (25 minutes) to see our friend Dan who was in town visiting his family and for opening fishing. I have not seen Dan in 3 years. I think this saved us from the usual totally sloppy drunk night.
Sunday rain forced a cancellation of any golf or fishing. This got me home at a reasonable time and I ended up running 45 miles on the TM. I thought about hitting 50+, but I still felt good at 45 so I took the money and ran with it.
It turned out to be a really good training week made even better with some down time with friends. Now I just need to keep riding the goodness into taper and racing.
Good running to all!
I was nervous about last week - It is my annual "Go out north to golf and drink weekend". I have been in such a great rhythm that I hated to get into a bad rhythm this close to FANS24.
I concentrated on being spot on for eating, sleep and running Monday - Friday, not knowing how much I would fall down over the weekend. I made sure I got up to the cabin too late Friday night to drink by stopping in Hatley and running 26 miles on the Mountain Bay rail trail. That was a fun run with a lot of bonus protein (mosquitoes) at dusk.
I had a blast golfing with Scott, Tom and Brian Saturday. Golf, alcohol a good bar burger and the Kentucky Derby. I insisted that Scott and I were going to drive down (25 minutes) to see our friend Dan who was in town visiting his family and for opening fishing. I have not seen Dan in 3 years. I think this saved us from the usual totally sloppy drunk night.
Sunday rain forced a cancellation of any golf or fishing. This got me home at a reasonable time and I ended up running 45 miles on the TM. I thought about hitting 50+, but I still felt good at 45 so I took the money and ran with it.
It turned out to be a really good training week made even better with some down time with friends. Now I just need to keep riding the goodness into taper and racing.
Good running to all!
Monday, May 7, 2012
2012 NorthCoast 24 results
Some big numbers put up at North Coast 24 this last weekend ~ 2 possibly 3 people punched their US National 24 hour team tickets
Serge and Connie were already auto qualifiers from past National Championship Races. Sabrina had run 137.82 as a qualification distance. So Jon Olsen, Joe Fejes and Suzanna Bon are the new additions to the qualification list.
Sabrina - The little ass-kicker just broke the US Woman's Record. I hope it can be ratified as the new American Record ... I heard there were some issues with chip lap counting.
Jon Olsen ~ 158.53 puts him squarely at number 2 of 3 on the open spot part of the list. Number one is Mike Morton with 163.9 and number 3 is Joe Fejes with his 142.08. Joe gets to be the scoreboard watcher in the club house and there are 2 more races with people gunning for his spot.
Connie ran 140+ miles again ~ Damn is she strong and consistent. Suzanna is a great runner and fun person, I am happy to see her hit 133.97 ~ She is capable of more on the right day. Carilyn Smith with 130.92 now occupies the bump spot for women.
Now I am making the assumption that both Jon and Joe are US citizens elgible to compete for Team USA (I really think they are)
2 race left in the qualification period: 3-Days at the Fair (May 12-13) and FANS24 (June 2-3)
http://www.njtrailseries.com/fair
http://www.fans24hour.org/
Here is where I have the current list - By far this will be the deepest strongest teams (Please everyone stay healthy) the US will be putting forward. 3-140 mile women and at least 1-160 mile man + 3 -150 mile men. It is an exciting time is US Utra-Distance running with great performances in both 100k and 24 hour racing.
The 2012 World Championship is September 8-9, 2012 in Katowice, Poland
Women (4 open spots)
* Connie Gardner 144.72 (2010 and 2011 US National Champ) - Auto
* Deb Horn 131.75 (2011 2nd place US National Champ Race) - Auto
Sabrina Moran 147.90 (NC24) - Open
Anne Riddle-Lundblad 140.26 (Freedom Park) - Open
Suzanna Bon 133.97 (NC24) - Open
Carilyn Johnson 130.92 (Desert Solstice) - Open
Lisa Bliss 125.98 (NC24) - Open
Anna Piskorska 122.83 (2011 Accross the Years) - Open
Men (3 open spots)
* Serge Arbona 156.49 (2010 National Champion) - Auto
* Phil McCarthy 153.37 (2011 National Champion) - Auto
* Johnathon Savage 146.28 (2011 2nd place National Championship) - Auto
Mike Morton 163.9 (Hinson Lake) - Open
Jon Olsen 158.53 (NC24) - Open
Joe Fejes 142.08 (NC24) - Open
Harvey Lewis 140.58 (NC24) - Open
http://www.northcoast24.org/docs/2012NC24SpringResults.pdf
Serge and Connie were already auto qualifiers from past National Championship Races. Sabrina had run 137.82 as a qualification distance. So Jon Olsen, Joe Fejes and Suzanna Bon are the new additions to the qualification list.
Sabrina - The little ass-kicker just broke the US Woman's Record. I hope it can be ratified as the new American Record ... I heard there were some issues with chip lap counting.
Jon Olsen ~ 158.53 puts him squarely at number 2 of 3 on the open spot part of the list. Number one is Mike Morton with 163.9 and number 3 is Joe Fejes with his 142.08. Joe gets to be the scoreboard watcher in the club house and there are 2 more races with people gunning for his spot.
Connie ran 140+ miles again ~ Damn is she strong and consistent. Suzanna is a great runner and fun person, I am happy to see her hit 133.97 ~ She is capable of more on the right day. Carilyn Smith with 130.92 now occupies the bump spot for women.
Now I am making the assumption that both Jon and Joe are US citizens elgible to compete for Team USA (I really think they are)
2 race left in the qualification period: 3-Days at the Fair (May 12-13) and FANS24 (June 2-3)
http://www.njtrailseries.com/fair
http://www.fans24hour.org/
Here is where I have the current list - By far this will be the deepest strongest teams (Please everyone stay healthy) the US will be putting forward. 3-140 mile women and at least 1-160 mile man + 3 -150 mile men. It is an exciting time is US Utra-Distance running with great performances in both 100k and 24 hour racing.
The 2012 World Championship is September 8-9, 2012 in Katowice, Poland
Women (4 open spots)
* Connie Gardner 144.72 (2010 and 2011 US National Champ) - Auto
* Deb Horn 131.75 (2011 2nd place US National Champ Race) - Auto
Sabrina Moran 147.90 (NC24) - Open
Anne Riddle-Lundblad 140.26 (Freedom Park) - Open
Suzanna Bon 133.97 (NC24) - Open
Carilyn Johnson 130.92 (Desert Solstice) - Open
Lisa Bliss 125.98 (NC24) - Open
Anna Piskorska 122.83 (2011 Accross the Years) - Open
Men (3 open spots)
* Serge Arbona 156.49 (2010 National Champion) - Auto
* Phil McCarthy 153.37 (2011 National Champion) - Auto
* Johnathon Savage 146.28 (2011 2nd place National Championship) - Auto
Mike Morton 163.9 (Hinson Lake) - Open
Jon Olsen 158.53 (NC24) - Open
Joe Fejes 142.08 (NC24) - Open
Harvey Lewis 140.58 (NC24) - Open
http://www.northcoast24.org/docs/2012NC24SpringResults.pdf
61 Olsen Jon M 37 Y 176 158.53 158.53
2 Arbona Serge M 47 Y 170 5 153.13 153.43
70 Moran Sabrina F 25 Y 164 3 147.72 147.90
1 Gardner Constance F 48 Y 158 142.32 142.32
35 Fejes Joe M 46 Y 157 11 141.42 142.08
79 Bon Suzanna F 47 Y 148 11 133.31 133.97Tuesday, May 1, 2012
Week ending 4/29
183 miles in 15 runs 25 hours 12 minutes
Nice week of training ~ 47 mile long run on a rail trail Tuesday night. Thursday night was West Side Story at our local PAC. Dinner, drinks and the show with my DW Jill. Saturday we left for the WI Dells indoor water park for Kate's (DD#2) 7th Birthday weekend. So I only ran once Saturday and once Sunday. It turned out to be a bad eating weekend with beer and loads of garbage in hotel. Beer = Evil ~ Why do I love you so? This carried over to home at Sunday evening and left me a bit down mentally going into the new week.
Yes, I can run 183 miles in a week and gain weight ~ Oink!
I am writing it off to a great couple of outings with family and some much needed relief to my body in my quest to lose another 15-20# before June 2nd. I was getting a bit beat up with the mileage and weight loss efforts - So we will call it a last re-set before the final push to FANS 24. Now I must be spot on with eating and training - I have worked way to hard to let a bad 4-5 weeks sabotage a good 24 hour race.
Good running to all!
Nice week of training ~ 47 mile long run on a rail trail Tuesday night. Thursday night was West Side Story at our local PAC. Dinner, drinks and the show with my DW Jill. Saturday we left for the WI Dells indoor water park for Kate's (DD#2) 7th Birthday weekend. So I only ran once Saturday and once Sunday. It turned out to be a bad eating weekend with beer and loads of garbage in hotel. Beer = Evil ~ Why do I love you so? This carried over to home at Sunday evening and left me a bit down mentally going into the new week.
Yes, I can run 183 miles in a week and gain weight ~ Oink!
I am writing it off to a great couple of outings with family and some much needed relief to my body in my quest to lose another 15-20# before June 2nd. I was getting a bit beat up with the mileage and weight loss efforts - So we will call it a last re-set before the final push to FANS 24. Now I must be spot on with eating and training - I have worked way to hard to let a bad 4-5 weeks sabotage a good 24 hour race.
Good running to all!
Monday, April 23, 2012
Carmel Marathon Report
Week total = 108 miles in 11 runs 14 hours 41 minutes
Highlights = 2 light speed workouts to marathon sharpen. 2:56:07 marathon Saturday, followed by a 26 mile trail run on the Ice Age trail in Northern Kettle Moraine on Sunday - In a respectable 4:16.
The marathon logistics were easy as I stayed with my Friend Norm and his DW Beth. Another friend Andy (Fast Andy ran a slow for him - 2:39 5th OA) and I were running the marathon and Norm the 1/2 (He had run the fun - hot Boston 5 days before) We left the house 45 minutes before the 7:30 start. Easily found parking within a 2 minute walk of the start/finish area. Everything pre-race was logistically easy (More important than people realize).
I was surprised at how easy it was to enter the back of the corral system 10 minutes pre-race and 2 minute later be within feet of the start line. The 1/2M and Marathon start together, there was money for top 3 and CR bonus of $1,000. I made sure to start behind the stallions.
After the gun went off I found a fastish, but relaxed stride for the 1st 10k. I was running a honest 98% effort marathon pace, but by mile #9 I could tell I needed to back it down a bit and put in time until mile #20. I think that is why we taper more than 1 week. My legs were not fresh enough to keep Marathon Pace up. After mile #20 I gave it what I had - But I was still a 50 seconds possitive split on final 10k to 1st 10k.
The course is beautiful - Many neighborhoods and trees. All pavement, but some bike paths with mostly blacktop roads. The wind was 10+ MPH and was a factor. The uphills were nice and gentle enough not to be soul stealers, but a few of the downhills were steep enough to not gain a lot out of them. My 2 negative comments would be - There were a few more corners than I would like and the accuracy of some mile markers were off ... I stopped taking splits at mile #9.
Post race back at Norm's house was really nice and I stayed the night post beer.
Sunday I drove back to Neenah with a little stop off at my favorite trail to shake out the legs. I would have been happy to run a little or a lot ... It turned out my legs felt fine running slow ~ so I did the route I do most often ~ 26.
Monday ~ my legs are sore, but only a little beat up. I have 40 days until FANS 24. The next 3-4 weeks are critical to do everything right. The trick is to figure out what the "Right Thing" is? Is the right thing to push the mileage on a day or take the day completely off. Sometimes less is more and the right thing is not to run. Even though I just typed it - That is a hard thing to put into practice.
Good running to all!
Highlights = 2 light speed workouts to marathon sharpen. 2:56:07 marathon Saturday, followed by a 26 mile trail run on the Ice Age trail in Northern Kettle Moraine on Sunday - In a respectable 4:16.
The marathon logistics were easy as I stayed with my Friend Norm and his DW Beth. Another friend Andy (Fast Andy ran a slow for him - 2:39 5th OA) and I were running the marathon and Norm the 1/2 (He had run the fun - hot Boston 5 days before) We left the house 45 minutes before the 7:30 start. Easily found parking within a 2 minute walk of the start/finish area. Everything pre-race was logistically easy (More important than people realize).
I was surprised at how easy it was to enter the back of the corral system 10 minutes pre-race and 2 minute later be within feet of the start line. The 1/2M and Marathon start together, there was money for top 3 and CR bonus of $1,000. I made sure to start behind the stallions.
After the gun went off I found a fastish, but relaxed stride for the 1st 10k. I was running a honest 98% effort marathon pace, but by mile #9 I could tell I needed to back it down a bit and put in time until mile #20. I think that is why we taper more than 1 week. My legs were not fresh enough to keep Marathon Pace up. After mile #20 I gave it what I had - But I was still a 50 seconds possitive split on final 10k to 1st 10k.
| NO | FN | LN | DIVISION | OVERALL | DIVPL | SEXPL | 10K | RANK | HALF | RANK | 20MI | RANK | LAST10K | RANK | TIME | PACE | |
  | 4772 | Michael | Henze | M 40-44 | 16 | 2/66 | 15/365 | 41:26 | 17 | 1:27:47 | 18 | 2:13:51 | 18 | 42:16 | 14 | 2:56:07 | 6:44 |
The course is beautiful - Many neighborhoods and trees. All pavement, but some bike paths with mostly blacktop roads. The wind was 10+ MPH and was a factor. The uphills were nice and gentle enough not to be soul stealers, but a few of the downhills were steep enough to not gain a lot out of them. My 2 negative comments would be - There were a few more corners than I would like and the accuracy of some mile markers were off ... I stopped taking splits at mile #9.
Post race back at Norm's house was really nice and I stayed the night post beer.
Sunday I drove back to Neenah with a little stop off at my favorite trail to shake out the legs. I would have been happy to run a little or a lot ... It turned out my legs felt fine running slow ~ so I did the route I do most often ~ 26.
Monday ~ my legs are sore, but only a little beat up. I have 40 days until FANS 24. The next 3-4 weeks are critical to do everything right. The trick is to figure out what the "Right Thing" is? Is the right thing to push the mileage on a day or take the day completely off. Sometimes less is more and the right thing is not to run. Even though I just typed it - That is a hard thing to put into practice.
Good running to all!
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