Showing posts with label race. Show all posts
Showing posts with label race. Show all posts

Wednesday, September 12, 2018

IAU 100 km 2018 World Championships Race Report

Frankly, I don’t really want to talk about the race because it didn’t go so well for myself or particularly well for the American team. Once again as a men’s team we were fourth as Germany was in 3rd by a small margin, similar to what happened in 2015 at the 24 hour world championships. I DNF’d (did not finish) at 40 km. Leading up to that I spent about four hours and 20 minutes with an average heart rate of 180 and a high of 202 basically hyperventilating and taking a lot of walking breaks because there is something wrong with me. All of the people there (competing athletes and support staff) recognized that something is wrong. A guy who 16 months ago ran 6:56 pace for seven hours with an average heart rate in the upper 160s does not in the space of a few months turn into a guy who averages 10:15 miles in a road marathon with a heart rate of 180 when the temperature is 65F. 

Way more fun to talk about would be the four days we spent in and around Sveti Martin, Croatia. Due to bad weather, especially around Chicago seven people from team USA, about a third of our group, was delayed a day getting to Croatia. So I slept in a hotel in Kansas City Monday night, flew over on Tuesday and arrived on Wednesday. I drove by myself to Sveti Martin. (The pronunciation is pretty similar to “sweaty martin” so it’s a little fun to say, and totally appropriate because it was pretty humid.)

I’m pretty sure that north eastern Croatia is the midwest of Croatia. There were tons of corn fields. Pork is one of the major products of the area, although I didn’t see or smell any obvious pig operations, then again, as the driver on 1.5 lane wide roads I was concentrating on the driving not the scenery. I was even stuck behind two different tractors after I left the highway and drove on the back roads. The highway driving was great! Not much traffic, speed limit of 130 kph (nearly 80 mph) and people were blowing by me. Pretty sure I hit 90 mph at one point in my diesel Alfa Romeo following an Audi.

Wednesday night I was exhausted when I reached the hotel. I checked in, and then laid in my room for two hours until the restaurant opened. I actually ate alone Wednesday night and then went to sleep by 8 PM. Jesse my first roommate showed up around 9 PM, and I briefly woke to say “hi”, and then back to sleep for another 11 hours. 

Thursday after breakfast we went for run and I huffed and puffed, but not as bad as it has been. We had a team meeting at 10 AM, and afterward the gurgling in my left lung was happening so I had the doctor take a listen, and he said I probably need a CT scan because it didn’t sound like my stomach or intestines, as he had suggested over email and as my chiropractor had suggested too. After that little check up one of our team was staying four miles away at a Air BNB for 1/6th the cost of staying at the hotel, yet he didn’t rent a car or make plans for how he was going to get back and forth from the house to our hotel and the race. Oh kids! So I gave him a ride back to his farm house and then Jesse and I went to Slovenia and walked around in a little town for a bit. When it was time to return and pick up our young friend for the second team meeting of the day the GPS said there are “two border crossings in this route”. After driving through a little construction we ended up at a poorly marked border crossing. To his credit Jesse was 90% sure that the flags at the border meant we were driving back into Croatia, but it was a different crossing then we entered Slovenia. We debated asking the border guards what country we were entering, but decided that’s probably not something you want to ask at a border crossing. Turns out it was Croatia. After our team meeting and dinner we sat around talking about dating and dating apps, which was pretty entertaining.

Friday was pretty standard. A few more meals, some more team meetings, a soak in the hotel hot springs pool and laying around reading about the craziness that is the news in the USA. The hotel we were at is part of a sports resort so there was a hot springs, a small water park, a driving range, frisbee golf, and a number of other activities possible within a quarter mile walking distance. The hot springs advertised a lithium salt bath, and it was definitely salty. I felt like I had a slime on me in the pools. In the evening we had the opening ceremony which was nice and short, probably less than an hour. After the ceremony and a quick dinner we were in bed by 8:15 PM. 

I slept for three hours, was solidly awake for three hours, and then slept for another three hours. In the morning breakfast started at 5 AM and let me tell you, two of those European coffee machines were not really enough for 50 anxious runners, although everyone did seem to get some coffee. We leisurely used the bathroom, changed, stretched and walked down to the lobby of the hotel 30 feet from the start of the race. AT 7 AM, on the dot, we were off! I think there were about 300 people total in the race. You can read the play by play of the front action at irunfar.com. On the men’s side there was a very clear Japan vs South Africa battle with the top four at least on each team dueling it out from 30k to at least 60k. Geoff from the US was basically the only person in that lead group not from those two countries. After I DNF’d and took a shower and changed I walked back out onto the course and cheered all of the Team USA runners to the finish and a number of the other runners that I thought would understand English (sorry mainland Europeans and Asians). In total on the men’s side three of the six team USA men DNF, and one of six woman DNF. Both the men’s and women’s team came in 4th. The women’s team by 20 minutes the men’s by 3 minutes. Scoring is the times of the top three people on your team is added together, so the team scores where like 20 hours on the men’s side.

At 4:15 PM when everyone on our team had finished most of us went into the dining hall and ate, and started drinking the adult beverages. Everyone did something different until about 7:30 when we went to the closing ceremony where Japan stole the show winning both the men’s and women’s team competition and the men’s individual competition. A Croatian woman won the women’s individual competition with a strong time on not a very easy course in warm and humid conditions, I thought her performance was the most impressive of the day, and I told her and her twin sister so at the after party.

After the medals were given out and national anthems played, and the Krampi (plural of Krampus?) performed, we had some pizza and adult drinks for maybe an hour talking to the two irunfar.com guys and some of the other countries team members. Everyone was pretty tired so we headed back to the hotel around 10:45, I traded national team shirts with a South African, because none of them wanted their yellow long sleeve shirt, which is really nice and I will wear in training plenty. 

Sunday I rolled out of bed at 5:45 AM and at 6 PM drove Devon, Emily and her dad to the airport for them to catch a flight, and after refueling and returning the car, checked in and boarded my on time flight. 

Not at all the racing experience I wanted. I am excited to someday figure out what is aerobically wrong with me. Yet overall it was definitely a good fun experience I am grateful to have had!


Food for thought, I’m not sure what the future holds. Part of me wants to be back on the 100k team because I know it is possible for me to be top 10 in at this championship, yet I am also confident that I could actually win the 24 hour world championship, and without a qualifier for either one at the moment, and some sort of serious aerobic problem, I have to pick and choose my goals. I can’t do everything. 

Monday, September 10, 2018

Crying

Apparently men don’t express their emotions very well. I was dating a woman last year and she asked me how in touch I thought I was with my emotions, and I told her I thought I was pretty in touch with them, and she didn’t seem impressed. Her reaction was more as if she knew I wasn’t in touch with my emotions. Personally I think you would have to ask my sister and my parents how well they think I am in touch with my emotions. Especially as a new friend, I’m not going to open up to you the same way I would for a more established friend, because I don’t want you to rip out my heart and crush it.

Saturday at the 100 km world championships less than 10 miles into the race, I was choking up as the emotion consumed me. I was actually choking up. I am 90% sure that whatever problem I am having it is not asthma. That being said, I have to breathe like a race horse just to jog 9:00 miles and when I allow myself to succumb to the emotion of crying my throat constricts and I can’t get nearly as much air in and out. So I was actually choking a bit while trying to fight off the tears as I jogged and walked. 

The tears came because I have wanted for years to be on the 100k Team USA. I know that I have what it takes to be top 10 in the world in the 100k. I was the third alternate this year (last person with a chance to be on the team), and with all of the talent in the US, I’m not sure I will ever be on this team again. It wasn’t how I imagined it. It wasn’t how I wanted my experience to be. It’s like being in the front line of the first landing craft storming Omaha beach on D-Day, you know how it’s going to go, and that's not good for you. I thought there was only about a 5% chance I finish the race, and I dropped out at 40 km.

After the race I walked out about 1 km into the loop to cheer on our team and others that I thought might understand some of my English. Multiple times the emotions overwhelmed me and more tears came as I sat tired and hungry in the shade watching the race progress as I sat on the sideline. Watching the more marathoner than ultra marathoner men slow down in the end and knowing I have the strength to close well after 90 km was frustrating. Watching the women on our team who were out on the course up to 90 minutes later than the men as the temperature rose to a reported 86F was emotional. How do you watch someone willfully suffer? Finally, I cried for the people, and especially women who live a life so foreign from mine.

One of the Mexican men had serious leg spasms and cramps 30 feet from me and so I walked over so he could hold onto me and attempt a stretch. He hasn’t had the same opportunities I have had. There was the first ever Indian ultra running team of four men and one woman at these championships. India has so much potential to be a distance running powerhouse with their combinations of more than billion people, poverty, rural areas, and high altitude, that it was great to see them in their first international ultra competition. Also, my heart went out to the Indian woman. Women in India, with it’s lingering caste system and more defined class hierarchy simply don’t have anywhere close to the opportunities (on the average or at the median) that I have had as a white American male. Similarly, there was a woman from Lebanon at the race, and no men from Lebanon. What she has probably had to go through to get to the point of racing this is probably far more than I have had to push for or deal with. 

Instead of a white American male born to parents who are still married after 35 years who value education and hard work I could have been born a woman in poverty in a part of the world where I would never get much education, married off as a child, and really never be valued like the human every one of us is. It breaks my heart, and four hours of running with an average heart rate of 180 leading up to a DNF at a race I have dreamt of for years will accelerate those emotions right to the surface. 

Sure, I can describe why I cried on Saturday, but words don’t fully communicate the emotions I felt. In between runners in rural Croatia on Saturday I laid down in the grass on the side of the road. The movie Inside Out well described the complexities of emotions as we age, but it failed to differentiate between the depths of emotion. Sure I was sad enough to cry about my dream of a top 10 finish at the 100k world championships being shattered due to what I think is a lung infection of some kind. But what the Indian woman who ran on Saturday represents is even more powerful. Laying there on the side of the road I felt positive and negative all at once. (I did watch Star Wars last week…) The amazingness of the day in Sveti Martin, Croatia, of my 32 years of life, my many enormous opportunities, and yet my failure on the day, which is my second world championships failure, the difficult plight of people and especially women around the world.


In summary, men do have emotions. 

Tuesday, December 26, 2017

Desert Solstice 2017: Training and Preparation

There are so many things that could go wrong in an ultra, and have gone wrong for me in ultras so I approached this race with a thoroughness and detailed plan beyond what I have ever bothered to put in writing. Back when I was in high school my cross country and track coach would write out the workouts for the whole season and post them outside the locker room. We knew from the beginning what was expected of us. As I got into college, and then coached in college, there are quite a few people that get intimidated by a three month long schedule so workouts were usually shared daily or weekly. Personally that frustrates me to not know the arc of the season, so I like seeing the whole schedule laid out. 

Back in July, I wrote out a schedule for myself to get ready for this race. Here is my training plan:

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
9-Jul
long recovery
3x mile at 5:40, 400 in 2:00 rest
short recovery
long recovery
20 min HMP tempo
short recovery
Medium Long Run
16-Jul
long recovery
15x short hills
long recovery
short recovery
15x200 at 34-38 with 200m jog rest
short recovery
Medium Long Run
23-Jul
long recovery
12x400, maybe with Jake
long recovery
10k tempo at MP
long recovery
recovery/ Drive to Colorado
Drive into mountains/ Bierstadt
30-Jul
Yale/ Columbia
Yale/ Columbia
Capitol normal route
black canyon climbing?
Lizard Head Peak
short recovery
Pace Jeremy in Ouray
6-Aug
recovery/ Drive back to KS
short recovery
4x mile at 5:30
long recovery
15x short hills
long recovery
Medium Long Run
13-Aug
long recovery
15x200 at 34-38 with 200m jog rest
long recovery
11k of 1k 4:00/ 1k 3:30
long recovery
long recovery
Medium Long Run
20-Aug
long recovery
off
8 mile tempo at medium pace
short recovery
12x400 in 75, 200 jog rest
long recovery
Long Run
27-Aug
long recovery
long recovery
Medium Long Run
13k of 1k 4:00/ 1k 3:30
long recovery
recovery/ Drive to Colorado?
Colorado?
3-Sep
Colorado?
Colorado?
9 mile tempo at medium pace
long recovery
4x mile in 5:30, 400 jog rest
long recovery
28 mile Elk City Lake trail run
10-Sep
long recovery
15x short hills
long recovery
15k of 1k 3:55/ 1k 3:30
short recovery
long recovery
Long Run 20+ at 6:55 with pace variation
17-Sep
long recovery
off
10 mile tempo at medium pace
long recovery
6k HMP tempo
long recovery
Long Run 20+ at 6:55 with pace variation
24-Sep
Medium Long Run
long recovery
long recovery
15k of 1k 3:45/ 1k 3:30
long recovery
long recovery
FlatRock 50k
1-Oct
short recovery
off
10 mile tempo at medium pace
long recovery
5x mile in 5:30, 400 jog rest
long recovery
Long Run 20+ at 6:45 with pace variation
8-Oct
Medium Long Run
12x400 in 75, 200 jog rest
long recovery
17k of 1k 3:45/ 1k 3:30
long recovery
long recovery
28 mile Elk City Lake trail run
15-Oct
long recovery
off
12 mile tempo at medium pace
long recovery
20x200 at 33-37, 200 jog rest
long recovery
Long Run 20+ at 6:45
22-Oct
18-28 mile Elk City Trail Run
6x mile at 5:30, 400 in 1:45 rest
long recovery
19k of 1k 3:45/ 1k 3:30
long recovery
long recovery
Tulsa Run 15k + Medium Long run
29-Oct
long recovery
off
HM tempo at medium pace
long recovery
8k at HMP tempo
long recovery
Long Run 20+ at 6:45 with pace variation
5-Nov
18-28 mile Elk City Trail Run
Long Run
long recovery
21k of 1k 3:45/ 1k 3:30
long recovery
long recovery
Long Run 20+ at 6:45
12-Nov
long recovery
off
long recovery
6x mile at 5:20 with 400 meter jog
long recovery
long recovery
short recovery
19-Nov
Route 66 Marathon
long recovery
8x400 in 75, 200 jog rest
long recovery
HM tempo at medium pace
long recovery
Long Run 20+ at 6:30 with pace variation or 28 mile trail run
26-Nov
long recovery
off
long recovery
6k HMP tempo
long recovery
long recovery
15 miles at 6:45 with pace variation
3-Dec
long recovery
short recovery
6k tempo at MP
short recovery
short recovery
short recovery
Race!
10-Dec
Race!
off
off
off
off
off
off

Hard Long Run
20-30 mi; 5:55-6:30


Medium Pace
MP+3-10%


Moderate LR
20-24 mi; 6:30-59


Marathon Pace (MP)



Long Run
18+ miles, X<7:30 font="" pace="">


Half Pace (HMP)
MP-3-6%


Medium LR
14-17 mi or X>100 min


Short Recovery
X<60 font="" minutes="">






Long Recovery
60


Here is my actual training:

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
9 Jul
off
off
off - recovering form Bugaboos
33m
33m
32m
1h 29m
16-Jul
53m
25m
48m
50m
57m
33m
48 min, 27 min
23-Jul
10x short hills, total 4.8 miles
31m
8x400 in 81, 400 jog rest total 8.1 miles
1h 4m
off
58m
Bierstadt 7.5 miles
30-Jul
Princeton 12.3 miles
off
Columbia and Harvard 21.5 miles
Mt. Yale 9.2 miles
Mt. Shavano 12.5 miles
Mt Antero 15.5 miles (KOM Strava descent!)
Pace Jeremy in Ouray 50 mile, 6.6 miles in 3:42
6-Aug
off
off
48m
off
51m
1h 9m
15 miles at 7:30
13-Aug
56m
off
15x200 at 36-37 with 200m jog rest total 10.3 miles
49m
7k of 4:00/3:35 total 9.6 miles, 34 min
56m
73 min, 63 min
20-Aug
76 min, 24 min
off
10k progression run in 39:30
57m
1h 18m
47m
15.7 miles at 7:39
27-Aug
off
41m
41m
24m
49m
32m
hiking 2 hours
3-Sep
1h 1m
Korea - off
33m
50m
46m
off
1h 46m
10-Sep
off
off - tired from Korea and India and broken house
31m
5k of 4:00/3:40 total 10.7 miles
1h 5m
48m
20 miles at 7:23
17-Sep
1h 20m
46 min, 39 min
57m
19:43 5k total  9 miles, 30 min pm
56 min, 33 min
1h 10m
22.4 miles including 2.8 mile race in 16:40
24-Sep
1h 7m
36 min, 59 min
35 min, 48 min
28 min, 46 min
off
part of pikes peak 92 min
21 miles at 7:40
1-Oct
1h 35m
1h 6m
52m
24m
57m
1h 18m
20.1 miles at 7:36
8-Oct
1h 44m
10x400 in 76, 45 s walking rest, total 10.7 miles
1h 45m
7k of 3:45/3:30, total 12 miles
26 min, 104 min
1h 34m
20.2 miles at 7:42 pace, 51 min
15-Oct
1h 43m
8k in 29:44 on the track, total 13.2 miles
1h 12m
mile in 5:34, 1200 in 4:05, 800 in 2:40, 400 in 76, 400 jog rest, total 10.5 miles
52m
58 min, 78 min
off, spent the day rock climbing
22-Oct
climbed a 14er in Colorado, 65 min in pm
36 min, 67 min
73 min, 25 min
5x400 in 82 on trails at altitude, 5x160 in 30 total 10.7 miles
off
32m
Tulsa Run 15k in 55 min + injury
29-Oct
off
54m
1h 5m
46m
off
1h 35m
31 min, 94 min
5-Nov
20.4 miles at 6:51 pace, 33 min
1h 47m
1h 36m
65 min, 25 min
21k of 1k 3:54/ 1k 3:38
34 min, 83 min
20.1 miles at 7:10, pm 42 min
12 Nov
1h 46m
off
1h 46m
2x mile at 5:50, 2x800 at 2:54, total 10.6 miles
51m
1h 35m
33 min, 81 min
19-Nov
solo marathon in 2:58, tot 30.6 miles
1h 20m
8x400 in 81, 400 jog rest tot 11 miles, 28 min in morning 
48 min, 36 min
51 min, 85 min
43 min, 74 min
56m
26-Nov
1h 4m
off
31m
35m
41m
47m
48m
3-Dec
1h 38m
53m
35m
44m
35m
27m
Race!
10-Dec
Race!
off
off
off
off
off
off

Overall, it went quite well. Between the Bugaboos, my India and Korea trip, and a week in Colorado my training didn't quite go as planned. I had much less speed than I anticipated. I mean, when I expected to be able to click off 5:30 miles, it never really happened. Partly because of the warm weather in southern Kansas, partly because I don't really put in the effort to work on my speed like I used to when I was training for the 10k and shorter. 

I am very excited I had a 100, 112 and 120 mile week, which is a good level, I think over 110 is probably a little much, but mentally it feels so good, and I do recovery quite quickly when I am training at that volume. 

The plan was to do a trail 50k, a marathon and a 15k in the build up, but I ended up only doing the 15k because I didn't really feel fit enough for the other two. 

Unfortunately I did far fewer workouts, like tempos and track workouts, than I planned. For example, on my India and Korea trip I basically went three weeks without a formal workout. I more or less failed at mile repeats. I had quite a few on the schedule and none of them really happened. Ugh, it's a struggle to run 5:30 pace! My favorite workout is alternating kilometers roughly 5s/k faster than marathon pace, and recoveries at 10s/k slower than marathon pace, and because of the heat I only had that workout go really well once, with another time it went okay. Also worth mentioning it was 57F and dark when that workout went well. 

All of my long runs were 7:20+ pace until November, when they finally went more like what I had hoped. Running in Dubuque was a much different challenge than running in Independence, KS. In Dubuque there are maybe six weeks were the temperatures are too hot to do workouts or fast long runs, but where I live now, that's more like three or four months. October still have humid 80F days! I did not realize how much the temperature matters to my running until I tried to run through these last two summers. 

The highlight workouts are November 9th and 19th. Those were clearly my best two workouts. While many of the other workouts weren't that good, doing 20 miles sub 7 pace, or an 8k sub 6 pace is still a solid workout. 

The only thing I would really change would be to add in long medium pace tempos, or at least actually do the ones I planned. I did several 10+ mile tempos at 6:15 pace or so before North Coast 24 in 2014 and because I was tired, lazy, or because of the heat, I didn't do any this time. The longest plain tempo was 10k. There was also essentially no pace variation in my long runs. In other words, no marathon pace or medium pace running the second half of my 20 milers. 

Hopefully this will help others get an idea of what goes into a 24 hour race, and what generally works for me.