Enjoy his race report!

Drew (left) with friend and pacer, Buddy T. 13+ hours before the start.

The conditions were fantastic for “States”.  Long sleeve shirt to start.  I never felt hot the first day.  I was in direct sun for probably an hour, total, tops, and was apparently adequately heat-adapted (thanks to the 100+ temps in Ft Worth the prior 2 weeks!).  We had cloud cover for the canyons.  They re-routed the trail around the snow between the top of the lift and Duncan Canyon, because they could not get Red Star and Lyons Ridge AS setup due to snow.  We still got maybe 5-6 miles of snow early.  The reroute was a screaming downhill, probably cut 15-30 mins off my time compared to having to run the normal course.  (New course record by the winner).  I never felt hot until the second morning, though I did work up a good sweat during the night when the temps did not really drop as I expected.

Fred (Thompson) and I were mostly together until Devils Thumb. I benefited greatly from trying to keep up with his walking pace when walking was called for. Devils Thumb just really took it out of us all. Cindy (Melder) was well ahead of us all day. Her first 100 – it is incredibly impressive to have such a good race the first time. So many things have to be learned the hard way for most of us.

I stayed on about a 28-hr book pace the whole day trying to stay smart but still have a margin for problems.  I ran well on the downs all day and most of the night, using a straight-legged gait that preserved my quads. I would typically make up about 5-10 mins on the folks in my time bracket on each long down, then some would pass me on the next up. The downhills more than any other factor probably made this race work, because I was somewhat undertrained for this due to some hip and heel issues early in the year and frankly was lacking in confidence for most of the race. Not only the time savings on the downs, but the quad preservation that let me still run late, helped greatly.

I dunked my legs and self in a few snow-melt creeks – nice! I estimate I averaged about 50-60 oz/hour of water, carrying 50 and drinking extra as each AS. Even at night it took 2 bottles to go an hour. My weight was within 1 lb of starting at all the early medical checks, was 2 lbs down at the end. (It should have been 2 down all day since I lost that much with my stored glycogen, so I was actually up just a little all day). Salt was hard to figure out as always, got a tiny bit of swelling that would not go away. I peed about 30 times, so I guess I did it adequately.

Ate Gu gels and some powdered whey/gatorade until about midnight, then just didn’t really want more gels. Switched to GU Brew from the AS, which is their equivalent to Perpetuem and has some protein in it. It worked well, but they made it pretty thin so I was asking to have extra powder put directly in my bottles. That and my Gatorade mix got me home. I did probably 400 calories/hr until 3AM, then 250 after that (slowed too). Total 8000-9000 calories for the 100. Nothing on the tables ever looks good to me. Stayed on 50 mg/hr of caffeine all day until I switched to Coke in the middle of the night, helped my stomach too.

My pacer Buddy Teaster was absolutely fantastic. We met at Foresthill around 9:30PM. We developed a plan to run 16 to the river, leave it by 3AM, which should be enough margin to walk it in to save my legs. That would have meant 22 miles to go in 8 hrs, no problem if I could walk a 20-min mile. I did the Green Gate 1.7 uphill at a 25 min pace so I thought I was going to be able to walk it in, and tried just walking the next 5.5 to ALT. It wasn’t that bad a trail, but by the time I left ALT they said I was 45 mins from the cutoff (don’t think that’s right, but it scared us). So basically I had to continue running with some pace for the next 8-10 miles. Fortunately I could still run downhill and flats, and got back more margin quickly. I was very relieved to find I could still run that late.

My low point was definitely the river. We ran all the way from Foresthill, mostly downhill, to make that 3AM goal. It was still warm and I was often covered in sweat. (Humidity got up at night). My weight was good at the river but I was overtaxed anyway. After the boat ride (very competently done, guys!) I had a hard time eating. Buddy sat me down for about 15 mins to eat and drink. I was very sleepy, very stiff legs, could not imagine running anymore. I had had little sleep the night before and thought it was catching up to me. He got me up and moving and after a few mins I was OK.

Had to run harder than I had hoped, but was able to run when needed. Legs were sore but just for a couple of days. I have some blisters and a slightly strained right calf, but no problems (so far) with my hip or heel. We got a good read on the projection with 6 miles to go and I took it easy then, finished in 29:40. It is a great buckle – I highly recommend it!

One of the golden take-aways from Drew’s report was his honest assessment of his current fitness and creating a race strategy based on it. Work with what is, not what we wish it to be. A tip for us all.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Western States 100 Trail Run – One Runner’s Journey Video
• Western States 100 – Oldest Male Finisher a TALON Athlete
• Western States 100 – 2010 TALON Athlete Results
• Western States 100 Live Coverage – TALON Athlete Updates
• 2010 Western States 100 – Our Texas Trail Runners

Over the weekend I had the pleasure of joining 600+ athletes at the Bandera trail run located just a short drive northwest of San Antonio on the varied terrain at the Hill Country Natural Area. The race had 100 km, 50 km, and 25 km pain/pleasure distances to choose from.

This would be my first 100 km attempt and an opportunity to test out pacing, gear, and nutrition prior to Rocky Raccoon 100 in another four weeks.

Arrival at HCEL

On Friday afternoon, the entire family arrived at the Hill Country Equestrian Lodge located 10 miles outside of the rustic small town of Bandera, Texas. This would be my family’s race headquarters for the next three days.

This was our first visit down to the area and the location was perfect for us. Our cozy little cabin was right next to the Hill Country Natural Area which hosted the Bandera trail run so it was extremely convenient for Wendy and Griffin to come out and cheer on us runners as well as eat, nap, and get out of the elements whenever they desired.

Race Day

A balmy 10F (per weather.com) kept many runners bunkered in their cars until a few minutes before the 7:30 am start. With five minutes to go, I jumped out of the car with my drop bags, gave Wendy and Griffin a kiss, and then scrambled a bit to get ready to run.

The first thought that came to my mind was, “Sh*t it’s cold.”

“5 seconds…4…3…2…1…Go!” – RD Joe Prusaitis

I am right behind the female ninja.

(If you can’t see the video, click here.)

The fast folks at the front took off running down the trail. I on the other hand, began a nice speed walk and started up a conversation with Dallas local Mike K. We continued to keep the banter at a high level and our pace remained conversation friendly until five or so minutes passed, then we too decided to get the feet moving a bit faster to get this two loop journey movin’.

100 km Loop Elevation Profile - Click to enlarge.

My strategy for the day was to put my Rocky Raccoon 100 mile pacing strategy to the test. This consisted of a 8 minute run / 2 minute walk cycle for a mere 62 miles. Although not the ideal course to test this strategy due to the climbs and technical nature of the course, I decided to do it anyways since it would be a simply way to hold myself back from running too hard and not able to recover in four weeks for Rocky.

The unique challenge with this course is that every climb and descent is complete covered with rocks of every size. From pebbles, boulders, to sheets of rock similar to stairs. Some were fixed, some loose. The truth is, if you aren’t paying attention, you will go down and it will hurt.

Most of the flatter areas had fairly solid footing on mostly single-track trail so that provided a bit of a mental break and a chance to turn up the speed. The first climb started within the first mile and brought us to the top of Sky Island. This was a special start to the day because the sun was climbing and it brought to life the low-lands below. Some of the lower areas had a white fog or haze blanketing itself. It was a view you would see in an oil painting. A great visual to begin this full day of running.

(If you can’t see the video, click here.)

Over the first five miles it was up…rocks…down….rocks….run…up…rocks…down…rocks…run.

(If you can’t see the video, click here.)

Do You Hear Something?

A bit of a surreal moment occurred around mile four. We are completely surrounded by rugged nature and remoteness but with a bit of attention you could hear music coming from somewhere…out there. We would eventually find out the music was actually coming from aid station #1 – Nachos (mile 5.60).

After heading out of Nachos, you work your way to the #8 trail which contains sections with a bit less than ideal running surface as this video highlights.

(If you can’t see the video, click here.)

Chapas – mile 11.04

The flatter section of the course began around the five mile mark and continued through aid station #2 Chapas (mile 11.04). Chapas was where I saw Wendy and Griffin for the first time. It was sooooo great to see them, it is almost hard to explain. Griffin was lovin the dirt, rocks, and trucks. He was in heaven. Wendy and I chatted a bit while I got rid of my jacket and tights. A quick kiss and I was back on the trail. What a rush it was to see them.

The next five-ish flatter miles contained pleasant single track and some fire roads. It was a nice area to create leg turnover. I stuck to my run/walk cycle regardless of the nice flat section teasing me to continue running. I had to repeat to myself, “this is for Rocky, this is for Rocky.”

A body assessment 12+ miles into the race and my mind, body, and spirit felt great. A long day yet ahead but this was a good start. My nutrition plan for the day was HEED and Endurolytes from Hammer Nutrition. I also included Organic Food Bar – Protein until my stomach said otherwise. My stomach was happy so far.

Fun to Watch

Around mile 16 while running in an open field on a fire road, two women were running and running hard. I think they were running the 50 km race. They ran stride for stride. It was impressive to watch.

Cross Roads – mile 16.89 and 21.85

Shortly after this impressive display of fitness, I came upon the only water crossing on the course. It was maybe 10 meters across and had 1/2 inch to 4 inches of water flowing depending where you stepped. Well, I found the 4 inch sections. Both feet were completely wet. I felt like a true trail runner now until a quarter mile later when I came up on a trail running friend (Brad) and his feet were completely dry. Scratch ‘trail runner’, replace with ‘idiot’. Oh, well.

Brad and I chatted as we rolled into the Cross Roads aid station at mile 16.89. There was Wendy and Griffin again! Awesome. A short chat, kiss, and I was off. Griffin, well…more cars, trucks, rocks, sticks, and dirt. Happy as can be.

Bottle lodged in runner's mouth after a fall while running.

Brad and I continued our journey out of Cross Roads. Brad was having some knee sensations and had to walk a bit in the flatter sections. We hung together for the next few miles until at mile 20 I had the honor of my own knee tweak.

Brad began to move on without me as this section contained two fair climbs (Three Sisters and Trail #6) in which he could glide the downhills and I was extremely cautious due to my left knee. I adjusted my pacing strategy to a 7 minute run /3 minute walk cycle. This helped a lot and let the knee recover a bit more. I was able to hit the run cycles without any discomfort but had to take the steep, rocky downhills a bit cautiously.

(If you can’t see the video, click here.)

At mile 21.85 I entered the Cross Roads aid station again. This is one of the major aid stations you visit twice per loop. I refilled the bottles and a quick kiss as Wendy and Griffin were heading back to our little cabin for lunch and nap time.

Three Rock Littered Climbs

I was off for 10-ish miles which contained three solid climbs (Lucky Peak, Cairn’s Climb, and Boyle’s Bump).

Working through each of the three climbs/descents caused me to chuckle after a while. Dude, there are rocks everywhere. Finally after descending Boyle’s Bump you are dumped out on a fire road that takes you back to the The Lodge (start/finish area).

I entered the aid-station, refilled my bottles, and tried to regroup myself for another loop. Within five minutes I was heading back out with a running time of 6:45:00.

Loop 2 – Race Against the Sun

Heading back out on the fire road is when the calculations began. How far can I get before it gets dark? My estimation was the Cross Roads (half-way) aid station if things went well. Time to get’r done!

Body assessment was still showing a thumbs up. Energy levels were still high, stomach was happy, and peeing every 1.5-2 hours. My legs still really felt strong.

I worked my way up and down Sky Island and Ice Cream Hill while executing my slightly revised pacing plan whenever possible.

(If you can’t see the video, click here.)

Nachos and Chapas- mile 36.60 and 42.04

In and out of Nachos (mile 36.60) aid-station still feeling good. I just kept executing the plan. The process. The process.

Before long I arrived at Chapas (mile 42.04) where I grabbed my jacket from earlier in the morning and my new light (Petzl MYO XP) that I was going to try for the first time. I also tossed into my pack a spare smaller headlamp. Being light-less in the middle of nowhere was not something I was interested in experiencing at this time. The sun was still up so the MYO XP remained off but I would put my jacket on and take it off depending on what side of the smaller hills I was running. Sun side – jacket off. Shade side – jacket on. There was a noticeable difference.

A little ways outside of Chapas was where I took my only digger of the day. It was a slight, non-technical downhill section in which I snagged a rock and wouldn’t let it go. After an acrobatic tumble and body scan, I was back running. My hands took the brunt of the fall but my running gloves saved them.

Cross Roads – mile 47.89 and 52.85 – Lights Out and I Hear Voices

I was now back at the water crossing. This time, I actually looked a bit closer at where I stepped and made it across dry. Yeah, the brain is still working!

Into Cross Roads (mile 47.89) I saw Wendy and Griffin the last time before the finish. I made it just before darkness set in. I put on another long sleeve tech shirt and grabbed some hand warmers to toss inside my gloves. Those hand warmers were nice!

Leaving Cross Roads, my lights were ON, hand warmers kicking in but I still felt a bit cold so I decided to move to a 8/2 cycle for a while to see if I could keep my body temp up. I also will admit, I felt a bit anxious running in the dark, alone, on some technical terrain, with the cold starting to set into my bones. Let’s focus and get this done. Fortunately my stomach, energy levels, and legs (besides the downhills with my left knee) felt great.

The mental chatter begins.

I worked my way through the Three Sisters and #6 Trail climbs and got myself back to my final Cross Roads (mile 52.85) visit.

In the Cross Roads tent, heaters were cranked and temps were comforting. Outside the tent, the temp was now 26 F and I had 10 miles with 3 gnarly climbs in the dark, by myself, with the cold starting to get to me. I contemplated dropping.

Help! and a Final Opportunity to Drop

There was one other runner (Chris R.) in the tent changing shoes and he had a pacer with him. I sat next to them and asked if they cared if I tagged along. They said, “no problem.” I felt some relief but still anxious…and still contemplated dropping.

The three of us exited the cozy aid-station and headed back on the trail. My upper body was freezing as we power walked down the trail. I would try and pull my jacket collar over my mouth to feel a bit of additional heat. I held onto my hand warmers like life lines. The cold was cracking me.

Within a quarter mile, my right heal screamed. A blister about the size of a thumb print on the outside of my right heal broke open. My entire heal burned with every stride. I said nothing to the guys in front of me. Do I turn back and drop? I can hardly walk. It’s flippin’ cold and I can barely put pressure on my right foot. Turn back? Turn back? Three big climbs! Turn back?

Instead of listening to my mental chatter I focused on the two bodies in front of me. Chris, I imagine could talk for days straight and I found out, was very familiar with the trail, so I knew I was with good company as long as I could keep up. Just follow them. Follow them.

No Stopping Now – To the Finish

Within another 1/4 mile the screaming heal was completely manageable. I was ready to finish. I was back in the game but still cold.

The final three rock littered climbs were a different experience at night verses the day. During the day, you could look up and see the thousands of rocks waiting and laughing at you as you progressed. It was somewhat visually intimidating. At night, you simply focused on the five feet in front of you and kept climbing until the trail flattened out. Rock by rock, step by step. I actually enjoyed the final three climbs. If only we didn’t have to go down the other side.

Heading down was a tip-toeing through the tulips kind of experience. Chris and his pacer would disappear quickly on the descent and they weren’t even running. During the flatter sections, I would start running and chase the headlamps down to get back in their shadow.

Finally after descending Boyle’s Bump, I was back on the fire road and on my way to my first 100 km and FINISH with a time of 14:40:00. I was 45th/111 that finished (147 started the day). After receiving my first Buckle from Joe and giving big hugs and kisses to Wendy and Griffin, it was time to warm up. I was flippin’ cold.

Full Results

What an experience!

Post race homemade stew with Griffin.

Garmin Data

My Garmin Forerunner 305 had approximately 7200 feet of of gain/descend for the 100 km course. This included using an elevation correction tool to try and get a more accurate number.

Highlights and Lessons

• Amazing volunteers and race organizers (Joe P. and company)! – What can I say besides they went HUGE. Thank you!
• Family – It was extra special having Wendy and Griffin at the race. Whenever I saw them, my energy and spirits rose considerably. They inspired me!
• Chris R. and his Pacer – Thanks for letting me tag along during those last 10 miles. I am forever grateful for your kindness and banter.
• Consistent Energy – I had the most consistent energy levels I have ever had in an ultra endurance event.
• Petzl MYO XP – The Petzl MYO XP highlighted the technical rocky sections with ease. I didn’t even use the highest light setting.
• Trail Shoes – My feet were fairly unaffected by the rocks. I think this was due to wearing trail shoes (Montrail Mountain Masochist). From my past years of running on the trails with road shoes, I know I would have felt much more discomfort at the end of the 62 mile day on this terrain. I am sold.
• injinji socks – My toes were happy as can be. No blisters. I do have to address the outside heal area where a blister did occur on each foot.
• Going mental – I need more mental techniques to get out of the funk.
• More Clothing Options – It would be nice to have more clothing options in my drop bags at the end of the day especially if temps are supposed to be cold. I think a warm core would have helped a lot when I hit my mental wall.
• Blisters – Need to consider taking care of them when I feel the burn and before they start screaming. I had a blister on the outside of each heal. No other blisters.

Congrats to everyone that decided to play on the trails Saturday.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Prickly Pear Trail Run 2010 Results
• It’s All Relative
• Ultrarunning: Embrace the Nectar
• I Received One of These on Saturday
• Bandera Trail Run Appetizer

Pre-Race

Four weeks after Palo Duro, I had the pleasure to volunteer and run the Rockledge Rumble 50 km trail run put on by the North Texas Trail Runners. Conditions were pleasant with temps ranging from 60 – mid-70s. I loved it. I arrived to the race site around 5:15 am and helped with the 50 km check-in until 7 am when I began getting ready for the 7:30 am start.

My race plan was simple. Use this race as a supported training day in my build up to Bandera in January.

Miles 0 – 20.5

Checking out the Flip

As the 50 km runners were told to “Go” by a military Veteran, I began my journey by walking the first five minutes and talked with a couple guys from Houston that also walk the first five minutes or more depending on the distance of the race. I figured getting behind everyone would definitely help hold me back with race excitement flowing through my veins. It also is a fun way to chat with various runners when you move your way through some of the athletes.

The trail is mostly single-track that dances up, down, and around a forested area along Grapevine Lake. It is basically and out-and-back course that requires a second shorter out-and-back section to complete the distance.

There was a nice layer of leaves over much of the trail that also hid some of the rocks and roots. Within the first three miles, I took a soft landing digger. I laughed to myself and thought, that sure didn’t take long. Throughout the day I noticed plenty of others had left a bit of themselves with the trail and had the blood to prove it. I knocked the dirt off my amphipod handheld and continued my relaxed journey.

It really was a great morning to be out running! Being out in nature on a trail, only amplified the experience.

I made it to the far-gate aid-station (mile 10.5 – farthest point) in about 2 hours feeling quite comfortable and relaxed.

The run back to the start area was fairly uneventful. I enjoyed the periodic views of the lake as the water radiated and sparkled on this clear day. Boats were scattered throughout the body of water and it appeared some sailing club/race event was also enjoying this wonderful morning with sails flying high. I stepped my way up the dozen or so sand stairs back to the start/finish area in a time of 3:52 (mile 20.5).

I was starting to feel a bit hungry so I grabbed a couple banana chunks, filled my bottle, and started my journey back to the trail head for the final out-and-back.

Miles 20.5 – 26.9

Swag: Technical shirt

It was 6.4 to the turn-back point. About 2-3 miles out, I would see other 30km/50km runners heading back to the start/finish and I began to see people’s soul/spirit. I witnessed plenty of discomfort along with a huge amount of determination. There were bloody knees, dirty shirts, glossy eyes, and hats no longer placed perfectly on top of one’s head. It was getting very real for many athletes. It was unique experience to observe.

Little did I know that is was going to get very real for me quite close to this exact spot.

The 6.4 miles to the final turn-back location gradually became tougher with each passing mile. I began to insert more walk breaks throughout the run and started the return trip with a running time of 5:17 (mile 26.9). My energy levels were continuing to drop significantly. The last couple aid stations  I was hoping for a caffeine boost and knocked back a cup of Coke at each and grabbed a few grapes to munch on along the way.

Mile 26.9 – 30

For the next three or so miles I implemented a walk for one minute, run for one minute song and dance. I did decide to sit briefly on the side of a seemingly unused road when the muscle on the outside of my right lower leg colossal cramped. It cramped in such a way that it completely locked my entire right ankle. I could not move my foot!

First, I have never cramped in this location before and to have a foot that now seemed fused to my leg was bazaar. This sitting thing wasn’t going to work so I pulled my body and peg-leg into a standing position and massaged the crap out of the rigid muscle that was nearly popping out of my skin. After about 15 seconds of pressure and friction, the muscle release and I had mobility once again.

Get moving!

Over the next three miles energy levels were low and the Coke seemed to be having no affect. Walk, run, whatever, keep moving forward. Then while walking at mile 30 my stomach felt odd. My stomach wasn’t bloated yet I felt like I could lose my lunch.What to do? Promote it to happen or ignore this sensation?

I have removed the contents of my stomach only one other time in the last 9+ years of endurance sports and that was 10 miles into the marathon of my first Ironman triathlon. I ended up shoveling in way too many calories at the start of the run therefore my stomach shut down, it bloated like a beached whale, and my energy levels were near zero. I visited a Spiffy Biffs in that race and discharged the delightful concoction in my stomach and was able to start running again, feeling 100% better.

With that experience in mind, I pulled off the trail and out it came. Dang, I think my stomach shut down.

Mile 30 – 33.22 (the finish)

I began to start walking again, hoping for a similar Ironman improvement to occur. It didn’t and my energy levels continued to drop. I walked my way to a shaded area at mile 30.7 and decided to sit next to the trail in hopes of resting enough to have the desire to keep moving. A few runners passed me along the trail. Most had their head down and were dealing with their own internal challenge.

After a bit of reflection while looking at the dried leaves surrounding where I sat, two racers were power walking towards me and stopped. They said I was coming with them. I told them I was not in a good place and to go ahead. They fortunately didn’t listen to me so I got myself off of the ground and was positioned in between my two trail angels.

Andrea was leading with Butch completing our train. We hiked/power-walked through the switch-back portion of the trail. Andrea chatted away and I did my best to respond in my glucose reduced state. We eventually made our way out to the shoreline trail which meant one thing; we were almost done.

With 40 meters to go, Andrea inspired us to run it in and so we did. I told Butch to move in front of me as there was no way that I was going to finish in front of him. Up the various layers of rock and up the sand stairs, we crossed the finish line in 7:15:11, 7:15:13, and 7:15:17.

We all received our custom hand made clay medals.

I am so grateful for all that Andrea and Butch did to help get me through those final 2.5 miles. Thank you!

Also, thanks to all the volunteers that made this event possible. It was a top notch affair.

Post Reflection (after a day or so of confusion)

Sometimes you don’t get what you want, you get what you need.

As I continue my training for Bandera 100 km in January, this experience adds new fire and focus as I try to complete my first 100 km on a course much tougher than Grapevine lake. The journey is not over yet.

Be active – Feel the buzz!

David – EnduranceBuzz.com

(Race Photos: Courtesy of Mike Potter)

Related Articles:

• Bandera 100 km Weekend
• Bandera Trail Run 2009 Update
• Texas Trail Running: Rockledge Rumble Trail Run Aerial View
• Running With Passion – An Interview With Chris Tokarz
• Texas Trail Running:Rockledge Rumble Trail Run 2009 Video

(Photo by DP’s camera: TJ, Me, DP)

The 2009 Palo Duro trail run experience was special in a couple ways that didn’t even include the actual race.

• 6.5 hour (x2) road trip with DP and TJ (Palo Duro trail run newbies)
• Camping in the canyon which would be my first within the rugged yet peaceful surroundings.

Friday

After traveling 6.5 hours across the state of Texas that included tumble weeds, oil wells, small weathered towns, and the transition to an arid desert-like climate, we arrived at Palo Duro Canyon. The first glimpse of the canyon never fails to impress. Ah, it was great to be back for my second run on this beautifully rugged trail.

As we drove down a few switchbacks into the canyon I was soaking up the views and looking at the park map when nausea hit me like a mac truck. Great. So for the rest of the drive into the canyon I had my hand out the window and my eyes closed to try and find my happy place so I wouldn’t place my digested lunch in DP’s van. DP and TJ enjoyed a giggle.

We easily found our campsite and quickly setup our tents before heading back to the city of Canyon (about 15 minutes away) for packet pickup, pasta feed, and race briefing.

Home for the night

View from our campsite

Packet pickup was easy and painless.

DP - Relaxing before we eat.

The pasta feed was carbs-o-plenty.

TJ - The appetite of a lion. Roooaaaarrrr!

The race briefing by race director Bill Ross was informative and brief. A great combination. Bill mentioned the event had ~400 racers spread across the three distances and was at full capacity. He even had to turn away 50 or so entrants. The sport, it is a growin’.

That evening, as the sun disappeared in the horizon and the stars announced their presence, DP (the hobby astronomer of the group) brought with a laser pointer and binoculars to point out and view all kinds of cool stuff in the sky. We viewed various constellations, planets, galaxies, satellites, and other cool stuff while chatting a bit about life.

Look out, the gear is coming.

Is that a straw?

Time to sleep.

The night did provide one interesting moment as coyotes (or similar animal) started howling in operatic melody for about 30 seconds. Cool!

Saturday

The race start had near perfect conditions; ~50F, clear skies, no wind. TJ and I were both doing the 50 km race and with the word “Go!” we were off at 7 am. DP and the 20 km runners would start 30 minutes later.

TJ and I both positioned ourselves near the front so that we wouldn’t get too bogged down when we hit the single track. Good idea for TJ probably not such a good idea for me. I had great pre-race plans to take the first 18.5 miles easy and have a strong final loop. Well I completed ignored any such notion once I started running and went into more of a moderate effort. Strong final loop? Forget about it.

After completing the mini 6 mile loop with TJ, I told him to go on without me as I wouldn’t be able to hold his pace without things getting very ugly eventually.

The sun was now up and some clouds were sheltering its rays which kept the temps extremely pleasant on the run. The canyon walls were alive with color as I traveled across the terrain that always seemed to be going up or down. Not that the terrain was extremely difficult, it was just always changing which forced you to keep your focus.

The final two 12.5 mile main loops were about maintaining as much moderate effort as I could. I managed a bit of stomach tightness that eventually went away and mentally I felt good the entire run. Between the second and third loop I couldn’t find another gear so my pace faded. There was no real drama, just consistent forward motion.

Palo Duro Trail Run 50 km Elevation Profile

According to my Garmin Forerunner 305, I ran down the flag lined finish chute and crossed the finish for the Palo Duro trail run 50 km race in 5:29. I was grateful for another completed event and couldn’t wait to go eat a post-race burger. I got a whiff of them at the start of my final loop and could mentally taste it for the next 12-ish miles.

After reflecting on this race a bit, I do know I really enjoy this trail run and…I also have some serious training in front of me if I plan on finishing Bandera 100 km and Rocky Raccoon 100 early next year. Exciting and a bit scary.

TJ had a great easy effort run of 5:05. Impressive! Now he heads back to marathon training.

DP really enjoyed the course and had a great run (2:20-ish) that included photos and soaking up the surroundings. Pretty darn good for not being able to run for the last five weeks. His body felt great afterwards as well.

I had a great time with you boys.

Complete results: They have not been posted yet.update - 2009 Palo Duro trail run results

Also, check out the Palo Duro trail run video put together by DP capturing the experience.

The Swag

A special thanks to Bill and Wynn Ross for putting on a great event. I could notice that the event moved up in quality. The little things.

The aid-station volunteers were amazing, helpful, and supportive. The date bars were magnificent and provided that extra hop in my step when I needed it.

Palo Duro trail run; the people, the canyon, the race – definitely a Texas trail race I would highly recommend.

Be active – Feel the buzz!

David – EnduranceBuzz.com

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Over the weekend myself and ~40 other runners enjoyed eight hours of on-your-feet pleasure sprinkled with a bit of pain at the 8 Hour Run From the Ducks ultramarathon benefiting the Veterans War Museum. This was my first go at a timed event and I was actually quite excited to get a taste of this unique format.

An interesting aspect of timed events is that they are usually on courses of a short distance (1/4, 1/2, 1 mile). So you run round and round and round. This event was no different and consisted of a near half mile loop.

A nice feature of this course is that it was within an arboretum that consisted of an array of vegetation, flowers, ponds, small trees, and a family of swans. The running surface consisted of low-cut grass and crushed gravel. These were both great surfaces when you are planning to be on your feet for eight hours.

After a few brief race instructions, I met my Vietnam vet (Melvin) that would graciously count my laps for the entire day. Then it was time to get this party started.

Melvin!

As we stood waiting, the RD drew a line in the sand with his foot to signify the start line.

Start line.

The eight hour journey began.

Individual special needs area

My WAG of a plan was to run 14 minutes then walk 1 minute. No huge effort, just keep it relaxed and aerobic.

The weather was calm and crisp with clear skies. A great morning to be running. With such a short loop, you were provided many opportunities to chat and support each other regardless of your abilities on the day. I enjoyed this aspect.

Every loop I would run by Melvin, make eye contact, and mention my number. We did this 80+ times!

The first four hours actually passed quite effortlessly. I held to my race strategy for nearly all of the first half of the event. I did end up dropping my experimental nutrition mix because I would feel very subtle stomach tightness and didn’t want it to turn in stomach shutdown or cramps so I decided to move to HEED as my primary fuel source. With the temps rising I thought, keep-it-simple would be my best strategy.

At the end of four hours and completing 25-ish miles,  the direction of the course was reversed.

During the back half of the race I struggled with both nutrition and hydration. I went through a little bonk phase around the 5 hour mark and could not put down enough fluids to have a chat with Mr. Spiffy Biffs since the 1.5 hour mark of the race. I never had the honor of  that chat for the rest of the race. I did nibble on a few Clif bar pieces at the aid-station and that provided a bit more cals to get my head working again.

My updated race strategy consisted of a more balance run/walk effort. I had no intention of digging deep in this event so I just rolled with what my body was willing to output. I also enjoyed sitting in my chair in the transition area for 2-3 minutes with my legs elevated. Ahhhhhhh!

Again, due to the course format, you were never alone and always received support or had opportunities to provide support to others. This was nice.

During the final final four hours, I traveled ~15 miles. Definitely not the even effort I would have preferred, but a really good wake-up call for my body and mind as I prepare for some longer trail events this winter.

My official distance was 40.8 miles.

A new male course record was set by Ryan L. with a distance in the mid-50s (don’t recall the exact number and official results aren’t posted). The past record was just above or below 50 miles. Ryan was impressive to watch.

Unbeknownst to anyone, cash awards were given to top three male and female finishers. Fellow trail running friends Matt C. finished tied for second (mileage in mid 40s) and newly met Jeff (last name?)  finished third (mileage in low 40s). On the women’s side, Sue Y. finished second overall female (almost 37 miles). Congrats to you all.

An additional impressive accomplishment, Mike K. had mileage splits within 15% for each half of his run. Nice pacing!

During the awards ceremony, the RD recognized every athlete and their distance. This was kind of a neat feature.

Thanks to all the veterans and volunteers that put on this enjoyable event. It was also special to chat with fellow trail/ultra friends and meet some new ones.

If you are interested in trying out a low-key eight hour ultramarathon, this event is definitely one to consider.

I already look forward to next year.

Be active – Feel the buzz!

David – EnduranceBuzz.com

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I was a DNS due to bug hickey on my ankle. It was still an enjoyable morning being a member of the family support team.

Here is a little picture montage capturing the morning.

Pre-race family picture

Wendy positioned (at least for a moment) to take on the big dogs at the front.

Griffin and I trotted a 1/2 mile before Griffin requested to play in the puddle next to the road. He had no interest in going anywhere else.

We cheered Wendy and Amy during the final 1/2 mile as we were still playing in the puddle. “Run momma run. Run, run, run.” – Griffin

Post race family fun enjoying breakfast burritos, bananas, juice, and various food bars. Puddle playing created quite an appetite.

Be active – Feel the buzz!

David – EnduranceBuzz.com

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The last two weeks of training leading up to the event didn’t provide much insight into what kind of effort I could sustain since I felt flat, flat, flat nearly every day.

The Course

Sooooo, I decided to forget about hitting a target pace and went after a new goal; negative split. Rarely am I able to control my emotions and competitive juices to hold back enough to make this happen. Would this time be any different?

Basic Pre-race Pace Plan:

• 7:15-7:30 min/mile the first half
• build effort from there with whatever is left

The Front Half

“On your mark. Go!”

Saying "Hi" To The Fam. (Red tank)

As the first couple miles progressed, I quite naturally set my pace based on an effort that kept one big gear in reserve for later in the course. This was a very comforting effort and quite different from trying to hit a specific pace. I took what my body was willing to give, while saving a bit in reserve. My emotions were in check – for now.

I would glance at my Garmin Forerunner 305 not to influence my pacing but more as a curiosity feedback loop. I was dancing in the 7:30-7:45 min/mile pace and quite accepting of that. I also noticed my heart rate was already in the marathon range within a couple miles so I knew I would not be building into my pre-race pacing speed. This would have been a perfect time to stress a bit and push the effort but instead I sensed that I was exactly where I needed to be. There was really no internal debate on this issue. Acceptance.

Throughout these early miles, I really focused on getting in fluids during the aid stations as this would help during the back half of the race as the effort (and hopefully pace) would increase.

The Back Half

Crossing through the half-way mark in 50:46, this was when the race really began for me.

Instead of using the Garmin to determine my increased effort, I spontaneously implemented a plan to use a 3/2 or 2/3 breathing pattern for the next four miles and then a 2/2 pattern for the last 5 km-ish. Having never tried this approach purposefully before, it felt like the right thing to do. Again, no internal debate. It felt as natural as talking to a best friend.

I could sense I was increasing effort and even running a bit faster. There was no red-lining but a solid push. I quickly started building internal confidence with this approach as I was feeling good and slowly started reeling in some of those in front of me.

A portion of the course had a few rollers that naturally induced the 2/2 breathing pattern with four miles to go, so I decided to stick with it the rest of the way.

With about 2.5 miles to go I saw Wendy and Griffin and gave then hi-fives. That pumped the adrenaline into me a bit and I knew the end was near. Keep the focus for a bit longer.

The course layout has us run by the finish area for a one mile out-and-back section before crossing the finish line. I remember last year being smoked at this point. It was like a mental sledgehammer to run pass the finish chute when the legs feel stuck in quicksand. Fortunately this year, the hammer did not hit.

With a half mile to go, I could see the finish up the hill. I mentally started to lose my focus and I could sense I was getting sloppy in my running form. Keep it together. Focus! Focus!

Working my way up to the hill-top finish, I cross the line in 1:40:29 (64/821 OA).

Fluids, bananas, and breakfast burritos were munched on with my hungry two year old eating most of it as the family sat on a bench overlooking the lake.

It wasn’t till I got home and looked at my Garmin 305 did I determine I actually negative split by a little over one minute. I was stunned a bit and reflected that I may have actually executed one of my best races to date.

Would I have liked to run faster? Yes, most definitely. Yet I am feeling quite at peace in accepting what I was given.

Race Spits (Click to view)

Interesting stat:

• Crossed a timing mat near the half-way point with the 100th overall time.
• Ran the back-half portion with the 55th overall time.

Congrats to TJ for nearly breaking 1:30 and Amy for having an 11 minute PR (Wow!).

Full results can be seen here.

A special thanks to all the volunteers. It was a great day to be out running!

Be active – Feel the buzz!

David – EnduranceBuzz.com

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Smiles before the start.

I took on the 10k to try and see where my fitness was at being 1/3 the way in my prep for the Hottest Half in August. Wendy and Griffin enjoyed the 5k.

It was hot and humid. No surprise there. July in Texas – yes, deal with it.

My seemingly reasonable pre-race plan.

• 6:55 min/mile the first 5k.
• build down to 6:45 min/mile for the final 5k.

“Sometimes your plan is wrong. How do you deal with it?”

The start - Most looking at something on the ground?

(Photo courtesy of Dallas Running Club.)

I positioned myself on the side of the first couple rows and once we started it was serious pace control time as many took off like a rocket. I looked at my watch frequently in the early going until I felt comfortable with the PE of my desired pace (6:55).

The out-and-back course is mostly flat with a few minor rollers within the middle. The first 5k was not feeling as easy as I was expecting it to. I was also not able to hit my desired pace without going into an PE/heart rate that wouldn’t be sustainable. So I went with that “on-the-edge” effort and tried to keep it together as best I could. I took in a little bit of water at a couple aid stations but nothing else.

Honestly, after reaching the turn-around cone, I was mentally trying to regroup as the return route would have a slight uphill grade. I wasn’t sure how far I was willing to go-after-it and another 5k felt daunting and this annoyed me a bit. This is only a 10k – toughen up!

I kept pushing on the return trip as best I could. I held a fairly consistent pace during the remaining 5k but unfortunately it was 20-30 seconds/mile slower than on the way out. Ouch! Damage control.

It is really an interesting mental conversation when you want to walk so bad. Oh, just a little one, some part of myself would say to another part. I was about to say “OK” and then some part of me would slam the door shut on this mental chatter and keep pushing. Stop thinking and run!

With 3/4 mile to go I started hearing footsteps. Damn! Typically when I am at my top cruising speed I have no other gears but this time I attempted to accelerated. I found another gear and was able to put out about 10 seconds before the blinking red light turned on saying “Danger, Danger, you are about to blow up!”.

The finish - Can it get here any sooner?

I didn’t look back but heard no footsteps either. I settled back into some sort of rhythm and then with 1/2 mile to go I heard some more footsteps. I was able to accelerate for another 10 seconds but this was my last bluff. The cards were now all on the table. I am typically a surge-less animal so it was kind of fun to try, unfortunately nobody was fooled.

Two runners eventually passed me and I was unable to stick to them.

I pushed the best I could into the finish and crossed with a time of 45:26 33/371 OA, 3rd in AG. It was slower than my goal, but near the max of what my body was willing to give on the day.

Wendy had an enjoyable run and cruised in with Griffin at 34:34.

My buddy DP also had a solid 5k run.

DP - In red finishing strong during the 5k!

(Photo courtesy of Dallas Running Club.)

Complete results:

• 10k
• 5k

Lesson of this race: I have plenty of work ahead of me if I think I can run sub 1:30 within a couple months. The next 4 week block of training will have a tempo/threshold focus. I am looking forward to the transition from VO2max work and into more specific half marathon effort training. At the end of these four weeks, a pretty clear fitness picture will be available. The question remains – what will it look like?

Griffin fell asleep between 1-2 miles.

Race Data

Thanks to all the volunteers and organizers for putting on another great event!

Be active – Feel the buzz!

David – EnduranceBuzz.com

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Over the weekend I finally got myself back on the starting line along with 430 other athletes to enjoy a great morning at the DRC Bloomin 4 mile race down at White Rock Lake.

This event turned out to be a see-where-I-am-at event after running minimally the last three weeks due to my father’s cardiac arrest that required my families complete attention.

This life situation also whacked out my own internal system due to minimal-to-no sleep and high stress. I am just beginning to sleep fairly well once again and boy does that feel great!

Wendy’s family (parent’s, sisters, and nephew) were visiting for the week so a few of them also enjoyed the trot along the lake.

Family - Ready to Run!

Before the start, I positioned myself in the front 25% as we were staging and hoped I wouldn’t get ran over once we started.

How Did The Race Go?

I ran the four miles in 27:44 (6:56 / mile) which was good enough for 38th overall.

MB Garmin 305 Summary Data

I could tell right away that I didn’t have alot of top end speed so I just went with whatever felt like a fairly hard push. Every now and then I would peak at the Garmin 305 and see a pace between 6:45/mile – 7 min/mile.

I also noticed my heart rate ramped up pretty quickly especially for the pace I was running. This was another sign that my fitness was a bit weak. As it should be, I guess. It was a nice to see that I was able to maintain fairly steady pace and didn’t blow up. You just never know what can happen after a bit of time off.

It was also great to see my buddy Dave at the event enjoying the morning and having a solid run.

Complete race results.

The Fam Post Race

What Does This Race Say About My August Half Marathon Goal?

To reach my sub 1:30 half marathon goal in August, I definitely have some work ahead of me.

Based off of today’s results, McMillan running calculator puts me at a 1:38 half mary. The equivalent Daniels’ VDOT would  be 46. This is probably a pretty fair assessment of where I am at because I was training at VDOT 48 (faster than 46) prior to the three week unscheduled break.

Is it possible to drop 10 minutes off my current projected half marathon time within the next 2.5 months? What do you think?

Be active – Feel the buzz!

David - EnduranceBuzz.com

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Over the weekend, my entire family got involved in the Dallas Running Club Best of Times five mile run. The event was held down at White Rock lake under a cloudy but pleasant morning for all 267 athletes.

Big smiles pre-race.

This event is one of the clubs non-traditional events because it has an age-adjusted staggered start within a 30 minute window.

What does this mean?

In short, the older you are, the sooner you start running. Your race place is based on the order you cross the finish line regardless of when you started. It is a bit of “chase the rabbit” in honor of Easter I guess.

Here is a condense but not-so-short video following Griffin and I along the five mile course. Wendy took off in a wave five minutes before we began our journey.

I attached my Flip camcorder to the jogger using a bendy little tripod thingy but unfortunately the tripod had a quick-release mount that provided a bit of Flip movement which caused a bit of video chatter. I have since glued the mount in place so the chatter should hopefully be reduced…next time. The chatter seems to be worse after upload…still trying to figure out video.

Let’s go for a run!

(Note the HQ (High Quality) button once you hit “Play”. This improves the quality a bit.)
Link to video.

This is the first time I have ever witnessed someone cutting the course. I was a bit shocked and was hoping he wasn’t part of the race. Unfortunately I was wrong.

My Garmin Forerunner 305 came along for the ride as well (didn’t use HR monitor) so you can check out the data here.

Mile four contained the largest hill and was my slowest split by six seconds. Only six seconds and pushing a jogger – I’ll take it!

My official finish time was 36:03 (for 5.12 miles). 78th OA.

Wendy crossed the finish with an age-adjusted time of 47:25. She had a good time and only walked a few times during her longest run of the year. Way to go babe!

Complete race results can be seen here.

My main goal was to have fun and run a steady effort. It can always be a bit interesting running with a jogger. I was happy to have a bit left in the tank to push a bit harder the last mile. This probably meant I actually paced OK.

Once finished, the fun continued for us with some great carbs and coffee.

Next, followed Griffin’s favorite part of the morning which included…

Fire Truck

Easter Bunny

and Puppies.

A great morning for the entire family. Not bad for a club event!

A special thanks to the club volunteers that allow it all to happen.

Be active – Feel the buzz!

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