3/25 Monday - 4.7 miles/ 3.8 running - easy
am- 12" of wet heavy snow total from last 24 hours, no work, shovel snow for 40 mins.
pm- fittek- easy 60 min at 124hr
3/26 Tuesday - 4.75 miles/3.8 running - easy
am - fittek 60min at 121 hr - felt tired from snow shoveling
3/27 - Wed - 5.1 miles / 4.8 running
am - road, LOW/BP loop 55.20 at 137hr- run as I feel
3/28 - Thurs - 5miles /3.5 running - speedwork
am- fittek 5 miles in 59.47 at 125/157max
15min warmup + 35 min workout (20 fast/15 walk rest)
1m@ 105% 5k race pace = 8.50 (6.8mph) w/ 1 min walk rest at 4mph
2m@ 104% 8.57 (6.7mph) w/ 2m walk
3m at 103% (6.6 mph) 3m rest
4m at 102% (6.5mph) 4m rest
5m at 101% 9.22 (6.4mph) w/ 5m walk
5m at 100% = 9.30 (6.3mph) +
9min cooldown walk
felt good - good leg turn over
3/29 - Friday - 5.3 miles/4.6 running - tempo
am - bike path w/ gregg 58.52 at 139/163 tempo effert, a bit tired after speedwork
2 x 2miles in 21.44 + 19.55 at 150hr
3/30 - Sat - 5.5 miles/5.5 running - medium fast
6 am- w/ gregg all run of 150 bp /LOW bp 57.30 at 140 hr, probably running too fast/hard for 3 days in a row.....less sleep last 2 nights with watching ncaa b-ball
3/31 - Sunday - 7 miles/ 6.3 running - easy
am - 5 mile trail in 59.25 at 135/ 156 at 5m walk/run 50mins at 9R/1W + 5 m walk.
felt a little tired but nice warmer easter morning
pm- Tergat loop - 2 miles in 22.12 at 140 hr with last 2mins walk
1st double day in a while...need to slow down and get back to more consistent double days...hopefully the weather will start to warm up a little, been a very cold /wet spring.
weekly totals = 37/32 running
March total = 182. 4 miles/ 133.3 running
Lower month w/ taper and recovery from marathon. still a little tired. I'm having to re-learn how to recover.
Sleep is good. less than 8 hours matters. And the time change goes back to dark mornings and cold spring w/ little sun making for lazy days when I get home from work. need to get back to double days. have started a little speedwork, i.e. 20 mins of speedwork based on a 5k pace of 9:24.
Monday, April 1, 2013
Sunday, March 24, 2013
Summary - 3/4 to 3/24/2013
3/4 to 3/10/2013 - Taper week to LBL trail marathon
3/4 - Monday - 4.6 miles/ 3.7 running
am- real easy at fittek 60 m at 107 hr
3/5 - Tuesday - 4.7 miles/ 3.4 running
am- bike path , easy 2 x 1.7 miles in 18.50 at 127 hr & 18.08 at 132 hr
3/6 - Wednesday - 2 miles/ 1.4 running
am- fittek 27.27 at 97 hr
3/7 - Thursday - 4 miles/ 3.4 running
am- fittek easy 50.36 at 111 hr
3/8 - Friday -0 miles - 1st rest day of year
3/9 - Saturday - 26.2 miles trail race in Grand Rivers
6:30am - 5h 17 m 54 s (12.08 pace)
see previous post on race
3/10 - Sunday - rest day - tired - very sore in quads
(hindsight comment - should have walked some)
3/11 to 3/17/2013- recovery runs
3/11 - Monday - 2 miles/ 1.4 running
am- fittek - tired
3/12 - Tuesday - 2.5 miles/ 2 running
pm - fittek - tired and sore
3/13 - Wednesday - 6 miles/ 3.7 running
am- fittek - 60 mins better
pm- walk dogs at trails cold windy
3/14 - Thursday - 3.1 miles/ 3.1 running
am- bp loop 35.37 at 130 hr - still feel tired
3/15 - Friday - 4.5 miles/ 2.5 running
am/pm - tired
3/16 - Saturday - 6.6 miles/ 3.7 running
9am- fittek - 60 mins + 60 mins of weights - I've decided to start back with a regular weight routine with arms and legs.....at LBL race my legs seemed weak and got sore earlier than I remember they should
3/17 - Sunday - 9 miles/3.5 running
8am- easy 5 mile trial in 65 mins walking 5 mins at start of each mile
1pm-fittek - walk uphill at 2mph at 15% incline
4pm-walk dogs
Note: I forgot what it is like to recover from a hard marathon. I should have gotten more sleep and only did 30 min easy runs in pm....allow myself to sleep more in am.
3/18 to 3/24/2013 - more recovery
3/18 - Monday - 4.7 miles/ 3.8 running
am- fittek
3/19 - Tuesday - 7 miles/ 6.3 running
pm - bp with gregg - felt better but extreme cold/windy 10deg , 2 x 2miles in 21.46 at 131 & 20.22 at 147
am- tergat loop 2miles in 22 mins very cold
3/20 - Wednesday - 5.5 miles/ 5.5 running
am- in dark bike path/LOW road loop, all run, 62.11 at 131hr, extreme cold and windy 5 deg, should not have run outside in shorts . my legs hurt from running into wind, stupid me
3/21 - Thursday - 5 miles/ 4 running
am- fittek - workout - 15 min warmup + 10 x 2 mins fast in 9.50-10 min pace w/ 1 min walk at 4mph + cooldown of 15 mins
(Hopefully this is the first of a weekly speed session of 20 minutes total fast. I plan to vary the time and paces. The paces will be 10:00 down to 8:30 pace. Goal is to do a little bit of speed to get ready for some shorter races.)
3/22 - Friday - 5.5 miles/ 5.5 running
am- same LOW/BP loop as Wednesday, 60.54 at 135, not as much wind, still very cold.
3/23 - Saturday - 11.8 miles/ 11.6 running
8 am- 2 loops of allerton shrocth trail w/ chris. 32-42 deg, no wind, nice
2.07.51 in 143/164hr
1st loop -walked first 2 mins then ran all the loop back to car in 64.45 at 138hr ( 10:58)
2nd loop - same as above in 63.05 at 150 hr, ran harder the last 20 minutes
good 2 hour run
3/24 - Sunday - 2.2 miles/1.6 running
1pm- fittek 30 minutes warmup at 104hr + weights
3/4 - Monday - 4.6 miles/ 3.7 running
am- real easy at fittek 60 m at 107 hr
3/5 - Tuesday - 4.7 miles/ 3.4 running
am- bike path , easy 2 x 1.7 miles in 18.50 at 127 hr & 18.08 at 132 hr
3/6 - Wednesday - 2 miles/ 1.4 running
am- fittek 27.27 at 97 hr
3/7 - Thursday - 4 miles/ 3.4 running
am- fittek easy 50.36 at 111 hr
3/8 - Friday -0 miles - 1st rest day of year
3/9 - Saturday - 26.2 miles trail race in Grand Rivers
6:30am - 5h 17 m 54 s (12.08 pace)
see previous post on race
3/10 - Sunday - rest day - tired - very sore in quads
(hindsight comment - should have walked some)
3/11 to 3/17/2013- recovery runs
3/11 - Monday - 2 miles/ 1.4 running
am- fittek - tired
3/12 - Tuesday - 2.5 miles/ 2 running
pm - fittek - tired and sore
3/13 - Wednesday - 6 miles/ 3.7 running
am- fittek - 60 mins better
pm- walk dogs at trails cold windy
3/14 - Thursday - 3.1 miles/ 3.1 running
am- bp loop 35.37 at 130 hr - still feel tired
3/15 - Friday - 4.5 miles/ 2.5 running
am/pm - tired
3/16 - Saturday - 6.6 miles/ 3.7 running
9am- fittek - 60 mins + 60 mins of weights - I've decided to start back with a regular weight routine with arms and legs.....at LBL race my legs seemed weak and got sore earlier than I remember they should
3/17 - Sunday - 9 miles/3.5 running
8am- easy 5 mile trial in 65 mins walking 5 mins at start of each mile
1pm-fittek - walk uphill at 2mph at 15% incline
4pm-walk dogs
Note: I forgot what it is like to recover from a hard marathon. I should have gotten more sleep and only did 30 min easy runs in pm....allow myself to sleep more in am.
3/18 to 3/24/2013 - more recovery
3/18 - Monday - 4.7 miles/ 3.8 running
am- fittek
3/19 - Tuesday - 7 miles/ 6.3 running
pm - bp with gregg - felt better but extreme cold/windy 10deg , 2 x 2miles in 21.46 at 131 & 20.22 at 147
am- tergat loop 2miles in 22 mins very cold
3/20 - Wednesday - 5.5 miles/ 5.5 running
am- in dark bike path/LOW road loop, all run, 62.11 at 131hr, extreme cold and windy 5 deg, should not have run outside in shorts . my legs hurt from running into wind, stupid me
3/21 - Thursday - 5 miles/ 4 running
am- fittek - workout - 15 min warmup + 10 x 2 mins fast in 9.50-10 min pace w/ 1 min walk at 4mph + cooldown of 15 mins
(Hopefully this is the first of a weekly speed session of 20 minutes total fast. I plan to vary the time and paces. The paces will be 10:00 down to 8:30 pace. Goal is to do a little bit of speed to get ready for some shorter races.)
3/22 - Friday - 5.5 miles/ 5.5 running
am- same LOW/BP loop as Wednesday, 60.54 at 135, not as much wind, still very cold.
3/23 - Saturday - 11.8 miles/ 11.6 running
8 am- 2 loops of allerton shrocth trail w/ chris. 32-42 deg, no wind, nice
2.07.51 in 143/164hr
1st loop -walked first 2 mins then ran all the loop back to car in 64.45 at 138hr ( 10:58)
2nd loop - same as above in 63.05 at 150 hr, ran harder the last 20 minutes
good 2 hour run
3/24 - Sunday - 2.2 miles/1.6 running
1pm- fittek 30 minutes warmup at 104hr + weights
Sunday, March 10, 2013
Land Between the Lakes trail marathon race 3/9/2013
Saturday, I ran a true marathon race for the first time since 12/4/2004 (Tuesmuch trail 5:34) in Grand Rivers, KY. My time was 5:17.54, just over 12 mins per mile. If my opinion that trail races take 10% longer than road races, this would mean I'm in 4:46 marathon shape, about what I thought, and how I've been training.
As typical for the trip to this race a couple of friends, gregg and chris, went with me and also finished the marathon, apparently only a few minutes ahead. Personal comment: they should have ran 30 minutes faster.
Also, as usual we stayed at my sister's house, which makes for an easy trip. Thanks Susan and Danny!!
The weather was perfect, 40 at start, overcast, light breeze, 60 at end. This race is one of the best organized and with great volunteers, making this race one the best, if not the best, I have ever run. It helps to have a great trail to run, a fair course, runable all plus with 4 major hills on KY lake side. This year it was dry and soft, perfect.
The start is in Grand Rivers at lighthouse landing down by the waterfront. In trail races unless you know exactly how a course was measured you never know its true length but the advertised marathon appeared to be this:
1.9 miles on road to trail loop
11.3 miles trail loop x 2 (note: since 2010, last time I hiked the course, changed a little)
1.7 miles road back to finish
26.2 miles total, I think its pretty accurate.
Overall, I will admit to thinking I could run 5 hours or under, but I just do not have the mental toughness to run thru the pain and tiredness like I used too. Maybe that will come with more racing, especially short races, as I re-learn what a race day effort feels like again. I love to run, but racing is done to test myself and doing this makes racing fun. I love to do workouts then race and see how they relate to each other.
So on to the race. My splits:
1.9 miles road = 20.10 at 142 hr- seemed real easy but HR was high
loop 1 - 11.3 miles = 2h 15 m at 150 hr - just cruising, running easy and steady how I felt
loop 2 - 11.3 miles = 2h 25 m at 151 hr - more of a struggle, had to concentrate more- drank 33 oz of tailwind drink which seemed to keep energy level good
1.7 miles road to finish = 18.57 at 150...a mental struggle, almost cramped in hams on downhill finish
Overall race avg hr was 150/ max 163
Overall, a very even effort, even hr, even energy level. I'll see in the results how I did overall.
My legs seemed to fatigue earlier in the quads then I expected. I know from past racing this may mean I trained a little too hard the last 2 weeks (the key workouts I have noted in other posts) or possible just normal fatigue from a long trail race. Maybe I need to starting my leg extensions exercises again for my quads. Anyway, I was happy to see I did not slow down that much over the last half of the race. I passed a few people and a few passed me.
I ran in Hoka One Evo's. They did good. My bottom of feet feel good, no heel pain, no left foot pain (Thank You Mettler Center!!) and no knee pain, just good ol' soreness from the marathon. Had not felt this for many years....crazy but a good feeling that I've missed, although it reminded me I need to be lighter weight and better trained.
My nutrition plan going into the race was to drink the Heed at the aid stations the first loop then use my new hydration pack with 32 oz. bladder filled w/ tailwind sports drink. I felt very good plus I ate 3 gels. I forgot the gels go down better with water as I did not time the gels well.. However, my stomach had no problems. Chris had told me of reading that taking 1 pepsi AC at the race start might keep the stomach settled. Well, my stomach felt great, maybe the pepsi AC was why.....I will definitely do this again.
Now, its on to recovery for a few days and losing a few more pounds. Next planned races are June 8, Shadow of the Gaints 50K in Fish Camp, Calif., which will be more of a sight seeing/hiking trip with Gregg in and around Yosemite National Park. After that is Howl at the Moon 8 HR, August 10. In between I want to run some shorter races (road races and trail) but with so many to pick from you do not have to sign up early which is nice.
Next week will be easy but hope to keep the miles up. Heartrate this morning was 50, about 6-7 more than normal, so I need a few good nights sleep for recovery.. Time changed this early morning so its back to dark for mornings and more light for evening's, which means more walking the dogs.
It was good to see Ed running but I must admit I missed seeing most of the runners when I would hike backwards on the trail in past years.
As typical for the trip to this race a couple of friends, gregg and chris, went with me and also finished the marathon, apparently only a few minutes ahead. Personal comment: they should have ran 30 minutes faster.
Also, as usual we stayed at my sister's house, which makes for an easy trip. Thanks Susan and Danny!!
The weather was perfect, 40 at start, overcast, light breeze, 60 at end. This race is one of the best organized and with great volunteers, making this race one the best, if not the best, I have ever run. It helps to have a great trail to run, a fair course, runable all plus with 4 major hills on KY lake side. This year it was dry and soft, perfect.
The start is in Grand Rivers at lighthouse landing down by the waterfront. In trail races unless you know exactly how a course was measured you never know its true length but the advertised marathon appeared to be this:
1.9 miles on road to trail loop
11.3 miles trail loop x 2 (note: since 2010, last time I hiked the course, changed a little)
1.7 miles road back to finish
26.2 miles total, I think its pretty accurate.
Overall, I will admit to thinking I could run 5 hours or under, but I just do not have the mental toughness to run thru the pain and tiredness like I used too. Maybe that will come with more racing, especially short races, as I re-learn what a race day effort feels like again. I love to run, but racing is done to test myself and doing this makes racing fun. I love to do workouts then race and see how they relate to each other.
So on to the race. My splits:
1.9 miles road = 20.10 at 142 hr- seemed real easy but HR was high
loop 1 - 11.3 miles = 2h 15 m at 150 hr - just cruising, running easy and steady how I felt
loop 2 - 11.3 miles = 2h 25 m at 151 hr - more of a struggle, had to concentrate more- drank 33 oz of tailwind drink which seemed to keep energy level good
1.7 miles road to finish = 18.57 at 150...a mental struggle, almost cramped in hams on downhill finish
Overall race avg hr was 150/ max 163
Overall, a very even effort, even hr, even energy level. I'll see in the results how I did overall.
My legs seemed to fatigue earlier in the quads then I expected. I know from past racing this may mean I trained a little too hard the last 2 weeks (the key workouts I have noted in other posts) or possible just normal fatigue from a long trail race. Maybe I need to starting my leg extensions exercises again for my quads. Anyway, I was happy to see I did not slow down that much over the last half of the race. I passed a few people and a few passed me.
I ran in Hoka One Evo's. They did good. My bottom of feet feel good, no heel pain, no left foot pain (Thank You Mettler Center!!) and no knee pain, just good ol' soreness from the marathon. Had not felt this for many years....crazy but a good feeling that I've missed, although it reminded me I need to be lighter weight and better trained.
My nutrition plan going into the race was to drink the Heed at the aid stations the first loop then use my new hydration pack with 32 oz. bladder filled w/ tailwind sports drink. I felt very good plus I ate 3 gels. I forgot the gels go down better with water as I did not time the gels well.. However, my stomach had no problems. Chris had told me of reading that taking 1 pepsi AC at the race start might keep the stomach settled. Well, my stomach felt great, maybe the pepsi AC was why.....I will definitely do this again.
Now, its on to recovery for a few days and losing a few more pounds. Next planned races are June 8, Shadow of the Gaints 50K in Fish Camp, Calif., which will be more of a sight seeing/hiking trip with Gregg in and around Yosemite National Park. After that is Howl at the Moon 8 HR, August 10. In between I want to run some shorter races (road races and trail) but with so many to pick from you do not have to sign up early which is nice.
Next week will be easy but hope to keep the miles up. Heartrate this morning was 50, about 6-7 more than normal, so I need a few good nights sleep for recovery.. Time changed this early morning so its back to dark for mornings and more light for evening's, which means more walking the dogs.
It was good to see Ed running but I must admit I missed seeing most of the runners when I would hike backwards on the trail in past years.
Monday, March 4, 2013
Weekly Summary 2/25 to 3/3/2013
2/25 - Monday - 4.9 miles/ 4 running
am- treadmill 60 at 114/135, very good easy
2/26 - Tuesday - 5 miles/ 4 running
am - 60 at 119/140 with 5 x 1 m fast
2/27 - Wednesday - 10.2 miles/ 9 running
am- Fittek - 60 min at 124/148 = 5.1 miles like this: alternate 5mins at 4.9mph or 12:14 pace w/ 5 mins at 5.8 or 10:20 pace...HR for easy 5 mins at 109, 118, 125, 131, 136; HR for faster 5 mins at 124, 128, 135, 142, 145......fun!! toughest part was the slower 5 mins, I'm so used to walking the recovery's.
pm- same as AM.....60 mins at 124/147....w/ last 2 - 5 mins at 131 HR/ 142 HR which means I was recovered from the am workout
2/28 - Thursday - 5.1 miles/ 4.4 running
6 am - bike path w/ gregg .....ice covered so ran easy
3/1 - Friday - 7 miles/ 5.2 running
am - short easy = 1.3 mile.
pm- did my test # 1- 70 mins ( W5/R40 at 5,5.2,5.4,5.6/W5/R5 at 5.6/W5/R1/W1/R1/W1/R1 at 5.8/W5) at 115/137....compare to 121/150 on 2-1-13.
3/2 - Sat - 10 miles/ 0 running
am- hike Clinton lake trail w/ chris in 2h 51 mins at 110 HR/137 max....snow/ice covered so took it easy. Hoka mafate 2 shoes had good traction
3/3 - Sunday - 12 miles/ 8 running
8am - trails - hilly route + bp real easy, still snow/ice covered = 5miles
12:30pm - fittek - 60.31 mins with warm-up then 10 x 1 min fartlek at 6.1 to 7.0 pace (9:50 to 8:36 pace) 1 min walk at 4mph....119 HR avg compared to 137 avg for same workout on Jan 16.
3pm- walk dogs at trails, very muddy now
Weekly totals = 54 miles/ 34.7 running
Okay week. Got in my last 2 workouts as noted below on Wed and Sunday, so now its taper week until LBL trail marathon next Sat.
Feb was a very winter month compared to Jan. Looking forward to warmer temps and drier surfaces to run outside more.
Monthly totals in Feb = 252 miles/ 183.5 running
Yearly totals = 472.5 miles/ 350 running
Sunday, February 24, 2013
Weekly Summary - 2/18 to 2/24/2013 + Hoka One mileage update
Thur 2/24/13 I've run 777 miles in Hoka One Stinson Evo's since Oct. 2012. The left shoe has a worn out liner at back of heel. I put a piece of duct tape over the worn area. seems to be working okay. I may be close to 1000 miles by April.
I also bought a pair of Mafate 2. This fit bigger and had to relase the shoes to keep the heels from slipping. it caused a heel blister and several on both big toes. like them but still getting used to them. Probably have about 50 miles + on them. These are more for outside running on trails.
2/18 - Monday - 7 miles/ 5 running very easy
am - 60mins/4.8miles at 115/137
pm- fittek = 2.2 easy
2/19 - Tuesday - 7.2 miles/ 6 running - easy
am --5 wind chill, no gregg or chris - trails easy in 60.35 at 130/147
pm- fittek 2.2 warmup + weights
2/20 - Wednesday - 15 miles/ 12.3 marathon pace long intervals (see other post for details)
am- 3 x 1.7 miles at fittek
pm- 4 x 1.7 miles at trails
2/21 - Thursday - 2.2 miles/ 1.6 running - recovery
am - fittek real easy 30 minutes at 103 hr avg
2/22 - Friday - 7 miles/ 5.8 running easy
am- fittek 60 mins/4.8 miles at 114/134
pm- 2.2 at fittek = 27.22 at 117
2/23 - Sat - 12.6 miles/ 10 running - cont. run/marathon pace workout
am- prefer outside but footing on road and trails is very rough/icy/hard so ran at fittek
2 hours: 5 min walk + 1h 50min run at 11:00 pace avg + 5 min walk = 10.6
noon- walk dogs in rough snow in crampon's.
ARW = 214
2/24 - Sunday - 12.4 miles/ 7.2 running - very easy day
mp = 42 (recovered)
am- 1h 44 mins at 5 walk/10 run pace = 7.8 miles very easy on road/some trails but this was not smart, so got back on road
2pm- fittek for 2.2 miles in 28.52 at 110 hr
3pm - walk dogs at trails = 2.4
Weekly totals = 63.2 miles/ 49.5 running........I'm hitting real good mileage for me, probably too much but I feel good. What's a running addict to do but run when I want too!!??
Feb. has decided to have cold/snowy/icy winter weather, about 10 degrees below normal. This past week was not good for outdoor running.
Another good week. 1 more good week until rest week before LBL trail marathon. would like in get in the following workouts in this week:
5. 10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between
I'm doing good with the 2-3 very easy days in between harder efforts.
Wednesday, February 20, 2013
Marathon workout - long intervals
Today I ran/walked 15 miles with 11.9 miles at marathon pace (11.00??) and faster. I could have never done this much volume at that pace without breaking it up and staying under control.
It went like this:
AM: planned 3 x 1.7miles w/ .3miles walk/run/walk
ran a little outside then drove to fittek for the following:
1-1.7miles in 18.47 at 134 hr, wrw 4.28
2-1.7miles in 18.32 at 136 hr , wrw 4.37
3- 1.7miles in 18.20 at 141 hr , walk 6.10 cooldown
paces were 10.54 - 11.06 per mile
total = 6.5 miles (77 mins)
PM : planned 4 x 1.7 miles w/ .3miles walk (this one to be outside on trails, the Tergat 2 mile loop, walking the .3miles of bike path then running downhill then the uphills of trail backwards.
I started off not feeling that great in the legs.
1-walk 4.44 + 1.7 miles in 17.50 at 141 (warmup- stumbled along)
2-walk 5.00 + 1.7miles in 17.19 at 142
3-walk 5.02 + 1.7miles in 17.33 at 143
4-walk 5.00 + 1.7miles in 18.51 at 139 (getting very dark - no headlamp)
walk .5 miles in 7.50
paces were 10.10 to 11.06
total = 8.5 miles (1h 39mins)
This was another volume workout designed to allow more MP work without getting overly tired.
Tomorrow will be a real easy day with an early meeting, which means short run then in evening going to UI b-ball game, which means no pm run.
we will see what this workout means for the marathon race I'll run at LBL but I feel in good shape, but the mental part of racing is what I lack. The workout today helps me to get mentally tougher and it was FUN. We'll see on march 9.
It went like this:
AM: planned 3 x 1.7miles w/ .3miles walk/run/walk
ran a little outside then drove to fittek for the following:
1-1.7miles in 18.47 at 134 hr, wrw 4.28
2-1.7miles in 18.32 at 136 hr , wrw 4.37
3- 1.7miles in 18.20 at 141 hr , walk 6.10 cooldown
paces were 10.54 - 11.06 per mile
total = 6.5 miles (77 mins)
PM : planned 4 x 1.7 miles w/ .3miles walk (this one to be outside on trails, the Tergat 2 mile loop, walking the .3miles of bike path then running downhill then the uphills of trail backwards.
I started off not feeling that great in the legs.
1-walk 4.44 + 1.7 miles in 17.50 at 141 (warmup- stumbled along)
2-walk 5.00 + 1.7miles in 17.19 at 142
3-walk 5.02 + 1.7miles in 17.33 at 143
4-walk 5.00 + 1.7miles in 18.51 at 139 (getting very dark - no headlamp)
walk .5 miles in 7.50
paces were 10.10 to 11.06
total = 8.5 miles (1h 39mins)
This was another volume workout designed to allow more MP work without getting overly tired.
Tomorrow will be a real easy day with an early meeting, which means short run then in evening going to UI b-ball game, which means no pm run.
we will see what this workout means for the marathon race I'll run at LBL but I feel in good shape, but the mental part of racing is what I lack. The workout today helps me to get mentally tougher and it was FUN. We'll see on march 9.
Sunday, February 17, 2013
Weekly Summary 2/11 to 2/17/2013 (nice week)
2/11 - Monday - 8.9 miles/ 5.8 running very easy
am- recovery 60 mins at 117hr = 4.7
5pm- walk dogs north trail-nice = 2.2
6pm-24min at fiitek at 124hr = 2
2/12 - Tuesday - 10 miles/ 7 running - faster run
am - frozen trail run w/ gregg/chris, wup + 4.5M in 46.34 at 153 hr, nice progressively faster run 1st mile in 11:27 down to 9:24....wow.....fast for me
pm- fittek 65 mins very easy R/W at 113hr w/ 10 x 1min at 5.5mph
ARW = 221
2/13 - Wednesday - 7.6 miles/ 5.6 running easy
am- 65 mins very easy road loop,thru trails up Goat =5.6
pm- dog walk = 2
2/14 - Thursday - 8 miles/ 7 running moderate run
6 am - bike path w/ chris,gregg..steady pace 5M 55:09 at 133hr/147 max = 5.3
pm - fittek 34 mins w/ 8x1m fast = 2.7
did not eat until supper
2/15 - Friday - 3 miles/ 2.7 running very very easy
mp-42 hr
am - fittek 36 mins at 118/135max = 3
2/16 - Sat - 17.5 miles/ 12.2 running - marathon pace workout
(planned 10 x 1 mile at 10:40 pace with 5 mins rest between. goal is to run controlled pace work with good rest but do many reps for a high volume workout)
7:30am- trails - warmup1.5 miles + a few strides. cold,sunny, windy day . decided to run the mile loop that goes up Goat mt.
splits:
1-9.41 at 147 - walk rest 5mins for .3M....this is typ. rest between repeats
2-9.55 at 148
3-9.52 at 150....at this point the sweat/cold/wind was getting to me so I decided to finish the workout at fittek......at fittek I was able to control the pace of the repeats.
4-10.33 at 138
5-10.41 at 139
6-10.39 at 143
7-10.30 at 147
8-10.40 at 148
9-10.01 at 156.......decided to go a bit faster the last 2 repeats
10-10.16 at 155
cooldown of 16 mins = 1.1 miles
total = 16 miles
....overall pleased. the trails were actually easier than the treadmill and a better trail race workout BUT the purpose of the run was not to run the fastest I could for the repeats but to run controlled so running on the treadmill solves that. there will come time for faster trail intervals some day.
ARW = 217
pm- walk dogs = 1.5......I like the walks to flush out the legs
2/17 - Sunday - 12.2 miles/ 8.8 running - very easy day
mp =42 hr.....so I recovered heart wise from yesterday
8am - w/ gregg....trails, walk to 3.5pt, then run 5M at easy effort in 55.24 at 136, then walk. = 5.5
This run shocked me how easy it was at 11:05 pace.
12:30pm - fittek w/ tanya/jason - 60 mins at 116 avg HR very easy recovery, ran at 4.6,4.9,5.2,5.5 mph pace = walking = 4.7
4:30pm- walk dogs = 2 miles
Weekly totals = 67.2 miles/ 49.1 running.....wow, this is alot of miles as I'm just running when I feel like it
Very good week. 2 more good weeks until rest week before LBL trail marathon. would like in get in the following workouts in these 2 weeks:
3. 2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5. 10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between
To succeed with these workouts I must cont to have the patience to do the 2-3 very easy days in between.
Sunday, February 10, 2013
Weekly Summary - 2/4 to 2/10/2013
2/4 - Monday - 6 miles/ 4.8 running
am/pm- 2 very easy runs + weights/abs
2/5 - Tuesday - 9.2 miles/ 4.5 running
am - frozen trail run w/ gregg/chris, 4.5M in 48.44 at 144 hr
pm- fittek + walk dogs
2/6 - Wednesday - 9 miles/ 6 running
am- very easy hilly route
pm- dog walk + fittek run, weak but good to run
2/7 - Thursday - 7 miles/ 5.5 running
6 am - bike path w/ chris, gregg 57.17 for 5.3 miles 2 x 2M in 20.48 + 19.24..good
pm - fittek warm-up w/ 2- 30s fast + weights/abs/squats
2/8 - Friday - 5.3 miles/ 3.5 running
am - very windy/ very easy run/walk w/ gregg at W.3/ run .7 mile.
2/9 - Sat - 21.3 miles/ 15.7 running
am- 3 loops at lake mingo part of KRR fat ass - 4.31.41 @141avg/162 max at W5/R10 pattern, each loop even pace 1.29/1.30/1.31, last one tired last 2 miles...firm trail at start then getting slippery at end of 3rd loop........huge spread of food and drinks...fun to be able to do some of the longer runs now. ran in hoka one mafate 2, 12.5 runs big and left heel slipped and got a slight small blister, sock had hole in it, plus left big toe got blister.
2/10 - Sunday - 9 miles/ 3 running
8:30am - just walk around the woods and river banks of LOW 3.75 miles
12:30pm - fittek w/ tanya/jason - 60 mins at 101 avg HR very easy recovery, ran at 4.5,4.6 pace plus lots of walking at 3.7-4.3mph = 4.25 miles
3pm- walk dogs -2 loops of purnell woods loop = 1 mile
Weekly totals = 61.2 miles/ 42.7 running
Good week. 3 more good weeks until rest week before LBL trail marathon. would like in get in the following workouts in these 3 weeks:
1. progressive fast run of 45 mins
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace
3. 2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5. 10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between
To succeed with these workouts I must have the patience to do the 2-3 very easy days in between. 5-10 miles a day is fine but pace must be real easy.
Monday, February 4, 2013
2 Week Summary - 1/21/13 to 2/3/2013
1/21 - Monday - 7.8 miles/4.5 running
am -fittek test run #2 70 min at 125 =5.7M + 2.1 mile uphill at 10% at 2.5 mph
1/22 - Tuesday - 6 miles/5 running
am - fittek
pm- fittek + weights
1/23 - Wednesday - 6.6 miles/3 running
am-tanui loop at r/w pace - easy
pm- walk dogs
1/24- Thursday - 6.6 miles/ 3.7 running
am - fittek - easy
pm- walk dogs
1/25 - Friday - 5.5 miles/5.2 running
am-4mile trail loop - easy all run
1/26 - Sat - 20 miles/13 running
am - RiddleRun 14 - 5 loops of 4 mile loop, walk loop one then go 4 loops with tony, tom, lindsay, felt okay, r/w pace all loops
1/27 - Sunday - 2.25 miles/ 1.7running
am -fittek - easy recovery, not sore
Weekly totals = 54.8 miles/ 36 running
The 20 miles at RR is the most I've done there in many years.
------------------------------------------------------------------------
1/28 - Monday - 4.7 miles/ 3.8 running
am - fittek a little tired
1/29 - Tuesday - 7.3 miles/ 6 running
6am - run BP start easy w/ 2M in 23:20 + 2M in 22:10- a little tired but expected
pm- fittek w-up then 4:45 1/2 mile
1/30 - Wednesday - 5.5 miles/ 5 running
am- easy LOW road loop thru BP, high school
1/31 - Thursday - 6 miles/ 5.5 running
am - trails loop 4.5 around/up goat mt 3 times
pm- fittek easy 1.5
weight is 223 lbs.
2/1 - Friday - 7.7 miles/ 6.5 running
am- test # 1 - 70 mins = 5.7 miles
pm- all run at fittek 2M=21.30
2/2 - Sat - 6.4 miles/ 4.4 running
am -up early run LOW road loop shortest way possible in dark w/ 1" snow- fun
pm-walk dogs
2/3- Sunday - 16.1 miles/ 11.7 running
am - trails run around for 8.1 miles in snow
noon-fittek test #2 70 mins w/ running at 5.4 to 6.2 pace for 6 miles
pm - walk dogs- nice sun and snow for 2 miles
Weekly totals = 53.7 miles/ 42.9 running
Jan month totals = 220.5 miles/166.5 running
Pretty good week, sort of in a down mood with gray clouds and windy/colder weather. I guess winter decided to show up a little bit. need to focus on what I want to do to get final prep for LBL marathon.
am -fittek test run #2 70 min at 125 =5.7M + 2.1 mile uphill at 10% at 2.5 mph
1/22 - Tuesday - 6 miles/5 running
am - fittek
pm- fittek + weights
1/23 - Wednesday - 6.6 miles/3 running
am-tanui loop at r/w pace - easy
pm- walk dogs
1/24- Thursday - 6.6 miles/ 3.7 running
am - fittek - easy
pm- walk dogs
1/25 - Friday - 5.5 miles/5.2 running
am-4mile trail loop - easy all run
1/26 - Sat - 20 miles/13 running
am - RiddleRun 14 - 5 loops of 4 mile loop, walk loop one then go 4 loops with tony, tom, lindsay, felt okay, r/w pace all loops
1/27 - Sunday - 2.25 miles/ 1.7running
am -fittek - easy recovery, not sore
Weekly totals = 54.8 miles/ 36 running
The 20 miles at RR is the most I've done there in many years.
------------------------------------------------------------------------
1/28 - Monday - 4.7 miles/ 3.8 running
am - fittek a little tired
1/29 - Tuesday - 7.3 miles/ 6 running
6am - run BP start easy w/ 2M in 23:20 + 2M in 22:10- a little tired but expected
pm- fittek w-up then 4:45 1/2 mile
1/30 - Wednesday - 5.5 miles/ 5 running
am- easy LOW road loop thru BP, high school
1/31 - Thursday - 6 miles/ 5.5 running
am - trails loop 4.5 around/up goat mt 3 times
pm- fittek easy 1.5
weight is 223 lbs.
2/1 - Friday - 7.7 miles/ 6.5 running
am- test # 1 - 70 mins = 5.7 miles
pm- all run at fittek 2M=21.30
2/2 - Sat - 6.4 miles/ 4.4 running
am -up early run LOW road loop shortest way possible in dark w/ 1" snow- fun
pm-walk dogs
2/3- Sunday - 16.1 miles/ 11.7 running
am - trails run around for 8.1 miles in snow
noon-fittek test #2 70 mins w/ running at 5.4 to 6.2 pace for 6 miles
pm - walk dogs- nice sun and snow for 2 miles
Weekly totals = 53.7 miles/ 42.9 running
Jan month totals = 220.5 miles/166.5 running
Pretty good week, sort of in a down mood with gray clouds and windy/colder weather. I guess winter decided to show up a little bit. need to focus on what I want to do to get final prep for LBL marathon.
Sunday, January 27, 2013
Riddle Run 14 - Final results (I think)
RiddleRun 14 1/26/2013 at 8:05AM
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton
Had a great time this weekend. Nice to see old faces and new. This year I actually put in a decent amount of miles and it was fun doing most of it with Tony, and Tom, then Lindsay. I know several people went further than they even have ran/walked before and that's always neat to hear. Steve, from Iowa came back. Scott from KRR was back for 12 miles, then split to go see Elvis. The 50 milers were awesome and crazy at the same. I asked for no volunteers, but somehow there were many.
Tom and Chris continue to come, 14 in a row. There were even a couple of bandits.
This run/race/event continues to show the good in people. I thank you all for joining me again to celebrate what I love to do.
Now on to the results:
This must be the quickest I've gotten the results out. Look over them and see if I made any big mistakes in reading your hand writing. Not sure how to handle the 50 mile option participants. Hope they are not too upset with listing them at the bottom, but they do get there own division. Not sure if such a division will be offered next year. It will depend upon any special requests.
78 entered
63 started
63 finished at least 2 miles
49 DNF'd on the 28 miler
4 started 50 miles w/ 3 finishers
Weather: 12-28 deg/clear/sunny/full moon/a little breezy sometimes
28 mile finishers - (11 finished 28 miles)
1. jason Elliot - 3.45 1st male
2. brandon smith - 4.14
3. darby rude- 4.20
4. ryan knows - 4.26
5. pat mills - 4.37
6. jeff fago - 4.47.56
7. andrea stack - 5.00.03 1st female
8. john north - 5.13.58
9. ellen byron - 5.18
10. steve hammond - 5.23
11. robert beach - 5.45
24 mile finishers – no one
21 mile finishers
12. jen burton - 6.10
20 mile finishers - (4)
13. harley johnson - 2.22.40
14. jeff riddle 4.30
15. lynn troost - no time
18 miles-(1)
16. issac goodling 2.08.50
16 mile finishers - (7)
17. brett roberts - 2.10
18. john popovics - 2.14
19. ken welle - 2.26.13
20. jodi heckel - 2.51
21. janak patel - 2.53
22. judy tolliver - 3.00
23. tony suttle - 3.26
14 miles (1/2 riddle) - (2)
24. sue anderson - 2.38.32
25. julie mills - 2.38.32
12 mile finishers- (11)
26. ryan hendrickson 1.39
27. Scott ahlgren 1.39
28. scott hendron 1.47.19
29. chris gutkowski - 1.52.40
30. mike kammin 1.55.16
31. keith schinkoeth 1.55.16
32. sara petrickova - 1.59.22
33. justin smith - 2.07.40
34. magdalena casper -shipp - 2.08.04
35. dan smith - 2.12
36. tom dolan 2.36
8 mile finishers- (12)
37. dan lillyman 59.15
38. jason riddle 1.14
39. tom burton 1.16.43
40. dan sholem 1.21.13
41. tana repella 1.27
42. brent repella 1.27
43. tom rice 1.33
44. aldo - 1.35
45. mike hatfield - 1.38
46. carol hatfield - 1.38
47. lindsay spangler 1.44.10
48. don fritchl - slow
4 mile finishers - (10)
49. chris peacock 36.30 + cupcake eaten in 15 seconds
50. tanya riddle 37.38
51. paige dowdakin 41
52. michelle salfelder 43.34
53. carol mcclughen 43.34
54. Stan stobe 44-24
55. isabel smith 50
56. bruce rodgers 60
57. adam bryon 1.25
58. chris bryon - 1.25
2 mile
59. terasa kissane - no time
New distance option: 50 miles (3 finished) - started at midnight
chris migotsky 9.49
matt halfar 10.34
gregg rose 11.15
dan fossier - finished 26 miles in 5.20
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton
Had a great time this weekend. Nice to see old faces and new. This year I actually put in a decent amount of miles and it was fun doing most of it with Tony, and Tom, then Lindsay. I know several people went further than they even have ran/walked before and that's always neat to hear. Steve, from Iowa came back. Scott from KRR was back for 12 miles, then split to go see Elvis. The 50 milers were awesome and crazy at the same. I asked for no volunteers, but somehow there were many.
Tom and Chris continue to come, 14 in a row. There were even a couple of bandits.
This run/race/event continues to show the good in people. I thank you all for joining me again to celebrate what I love to do.
Now on to the results:
This must be the quickest I've gotten the results out. Look over them and see if I made any big mistakes in reading your hand writing. Not sure how to handle the 50 mile option participants. Hope they are not too upset with listing them at the bottom, but they do get there own division. Not sure if such a division will be offered next year. It will depend upon any special requests.
78 entered
63 started
63 finished at least 2 miles
49 DNF'd on the 28 miler
4 started 50 miles w/ 3 finishers
Weather: 12-28 deg/clear/sunny/full moon/a little breezy sometimes
28 mile finishers - (11 finished 28 miles)
1. jason Elliot - 3.45 1st male
2. brandon smith - 4.14
3. darby rude- 4.20
4. ryan knows - 4.26
5. pat mills - 4.37
6. jeff fago - 4.47.56
7. andrea stack - 5.00.03 1st female
8. john north - 5.13.58
9. ellen byron - 5.18
10. steve hammond - 5.23
11. robert beach - 5.45
24 mile finishers – no one
21 mile finishers
12. jen burton - 6.10
20 mile finishers - (4)
13. harley johnson - 2.22.40
14. jeff riddle 4.30
15. lynn troost - no time
18 miles-(1)
16. issac goodling 2.08.50
16 mile finishers - (7)
17. brett roberts - 2.10
18. john popovics - 2.14
19. ken welle - 2.26.13
20. jodi heckel - 2.51
21. janak patel - 2.53
22. judy tolliver - 3.00
23. tony suttle - 3.26
14 miles (1/2 riddle) - (2)
24. sue anderson - 2.38.32
25. julie mills - 2.38.32
12 mile finishers- (11)
26. ryan hendrickson 1.39
27. Scott ahlgren 1.39
28. scott hendron 1.47.19
29. chris gutkowski - 1.52.40
30. mike kammin 1.55.16
31. keith schinkoeth 1.55.16
32. sara petrickova - 1.59.22
33. justin smith - 2.07.40
34. magdalena casper -shipp - 2.08.04
35. dan smith - 2.12
36. tom dolan 2.36
8 mile finishers- (12)
37. dan lillyman 59.15
38. jason riddle 1.14
39. tom burton 1.16.43
40. dan sholem 1.21.13
41. tana repella 1.27
42. brent repella 1.27
43. tom rice 1.33
44. aldo - 1.35
45. mike hatfield - 1.38
46. carol hatfield - 1.38
47. lindsay spangler 1.44.10
48. don fritchl - slow
4 mile finishers - (10)
49. chris peacock 36.30 + cupcake eaten in 15 seconds
50. tanya riddle 37.38
51. paige dowdakin 41
52. michelle salfelder 43.34
53. carol mcclughen 43.34
54. Stan stobe 44-24
55. isabel smith 50
56. bruce rodgers 60
57. adam bryon 1.25
58. chris bryon - 1.25
2 mile
59. terasa kissane - no time
New distance option: 50 miles (3 finished) - started at midnight
chris migotsky 9.49
matt halfar 10.34
gregg rose 11.15
dan fossier - finished 26 miles in 5.20
Saturday, January 26, 2013
RiddleRun 14 - preliminary results
11 - 28 mile finishers
jason elliot - 3.45 1st male
brandon smith - 4.14
darby rude- 4.20
ryan knows - 4.26
pat mills - 4.37
jeff fago - 4.47.56
andrea stack - 5.00.03 1st female
john north - 5.13.58
ellen byron - 5.18
steve hammond - 5.23
robert beach - 5.45
50 mile finishers* (started at 12:01am midnight)
chris migotsky - 9.49 (5.38)
matt halfar - 10.34 (5.38)
gregg rose - 11.15
*dan fossier started the 50 miler - may have finished 28 miles or at least 26 miles-no time given
preliminary DNF's of the 28 miler- the entire Riddle family entered: jeff, jason, tanya
jason elliot - 3.45 1st male
brandon smith - 4.14
darby rude- 4.20
ryan knows - 4.26
pat mills - 4.37
jeff fago - 4.47.56
andrea stack - 5.00.03 1st female
john north - 5.13.58
ellen byron - 5.18
steve hammond - 5.23
robert beach - 5.45
50 mile finishers* (started at 12:01am midnight)
chris migotsky - 9.49 (5.38)
matt halfar - 10.34 (5.38)
gregg rose - 11.15
*dan fossier started the 50 miler - may have finished 28 miles or at least 26 miles-no time given
preliminary DNF's of the 28 miler- the entire Riddle family entered: jeff, jason, tanya
 |
| 50 milers - midnight start |
 |
| andrea stack - 1st female |
 |
| Jason elliot - 1st male |
 |
| sunrise at 7am |
Friday, January 25, 2013
RiddleRun14 - cupcake production (photo)
 |
| RiddleRun cupcake production team in action. (Cupcake Queen in middle, daughter left, daughter-in-law right, son in back) |
Monday, January 21, 2013
Weekly Summary - 1/14 to 1/21/2013
1/14 - Monday - 3.1 miles/ 3.1 running
6am - very easy komen loop...pretty sun glow at Goat Mt.
1/15 - Tuesday - 7.2 miles/ 6 running
am - frozen trail run w/ gregg in 56:31 at 144 hr
pm- fittek warm-up run + weights w/ arms/abs
1/16 - Wednesday - 7 miles/ 5.6 running
am- LOW road all run real easy
pm- dog walk
1/17 - Thursday - 7 miles/ 5.5 running
6 am - bike path w/ chris 59:18 for 5.3 miles 2 x 2M in 21.14 + 19.54..good
pm - fittek warm-up + weights
1/18 - Friday - 4 miles/ 2.8 running
am - 4 mile trail loop very easy run/walk in 51:14 at 125hr
1/19 - Sat - 12.2 miles/ 6 running
am- clinton lake - 2:13 at 137, super easy, lots of walking at 15 min interval pace
pm - walk dogs
1/20 - Sunday -10.2 miles/8.2 running
7am - cold wind 1h 58 w/ gregg - runabout LOW park, roads, golf course, bike path
Weekly totals = 50.7 miles/ 36 running
Regular week, cold but still no snow.
Sunday, January 13, 2013
2 Week Summary - 12/31/2012 to 1/13/2013
12/31 - Monday - 13 miles/12 running
am -Clinton houseboat trail =4.5M + clinton horse trail, out/back = 4.7M in light snow, frozen ground, easy run/walk , fun w/ chris.....the Hoka shoes did great on the hard cold frozen ground.
pm-body n' sole new years eve run 3.1M on sidewalk in 31:38 in slush snow
1/1/2013 - Tuesday - 11 miles/8.3 running
am -allerton trail in 1" snow, good footing, sunny 10.1M = 1:57 at 15R/5W pattern, run pace about 10:36
1/2 - Wednesday - 6 miles/6 running
am-back to work today, home to trails and back
pm- fittek
1/3 - Thursday - 5.3 miles/ 5 running
am - bike path w/ chris/gregg = 5.3 miles, icy/ snow covered, had to be carefull
1/4 - Friday - 5.5 miles/5.2 running
am- w/ gregg, 5M trail backwards+ to 3.5M then walk back = 65min for 5.5miles, good, fun
1/5 - Sat - 6 miles/4.6 running
am - 70 min test run at fittek = 6 miles, run at 11:06 to 9:40 pace, felt good
1/6 - Sunday - 5 miles/ 4.75
am - easy b.p run/walk at 11:45 pace
Weekly totals = 51.8 miles/ 41.8 running
Very nice new years day run at allerton. good start to new year but must stay under control.
------------------------------------------------------------------------
1/7 - Monday - 3.1 miles/ 0 running
am - mountain walk uphill on 10% incline at 3mph, low heartrate, but tired in legs...1635' elev gain
1/8 - Tuesday - 8 miles/ 6 running
6am - 5 mile trail backwards w/ gregg/chris 62.24 vs 65 last week, 5miles in 55.22@153, felt good on snow/icy covered trails
pm- fittek run + weights
1/9 - Wednesday - 11.3 miles/ 8.9 running
am-start outside to bp but very ice covered, so turned around to field house then home for 77 mins run/walk
pm-fittek 60 mins w/ Tanya, showed her my 60 min run pattern
1/10 - Thursday - 2.25 miles/ 1.5 running
am - fittek - recovery run, 30 mins at 110/125
pm- none, should have
1/11 - Friday - 5 miles/ 4.2 running
am- bike path - out/back in 59:47....did not feel much energy
1/12 - Sat - 15 miles/ 11.8 running
am - allerton w/ gregg/chris, they did 3 loops, while I did 2 1/2 loops in 2h 58 for 15 miles w/ run/walk pattern....51 walk + 127 run at 10:48 pace....ok run, not great but whereas last year a 10 mile run like this was great this year its 15 miles so my strength and shape is getting better.
1/13 - Sunday - 9.4 miles/ 8 running
am - 4.5M semi-frozen trails real easy run in 11:24 pace@137HR...a little tired, but expected it, but fun run because I just ran real easy w/o looking at watch.
pm - fittek 60 mins warm-up 25 mins then 10 x 1 min at 6.1 to 7.0 pace w/ 1 min walk, then 15 min cool-down....a bit wiped out at end but the fast runs felt fast and legs felt relaxed....133 HR avg
Weekly totals = 55 miles/ 40.4 running
Hoka One Evo update: passed 500 miles on Sat...510 after Sunday in 89 runs....I took some pictures to show the tread and a back and side view.....it will show my left foot ball has worn down treads and same spot on right foot is about half worn down......a little wear on the heel and nothing much in the middle....I'll to get them posted.
am -Clinton houseboat trail =4.5M + clinton horse trail, out/back = 4.7M in light snow, frozen ground, easy run/walk , fun w/ chris.....the Hoka shoes did great on the hard cold frozen ground.
pm-body n' sole new years eve run 3.1M on sidewalk in 31:38 in slush snow
1/1/2013 - Tuesday - 11 miles/8.3 running
am -allerton trail in 1" snow, good footing, sunny 10.1M = 1:57 at 15R/5W pattern, run pace about 10:36
1/2 - Wednesday - 6 miles/6 running
am-back to work today, home to trails and back
pm- fittek
1/3 - Thursday - 5.3 miles/ 5 running
am - bike path w/ chris/gregg = 5.3 miles, icy/ snow covered, had to be carefull
1/4 - Friday - 5.5 miles/5.2 running
am- w/ gregg, 5M trail backwards+ to 3.5M then walk back = 65min for 5.5miles, good, fun
1/5 - Sat - 6 miles/4.6 running
am - 70 min test run at fittek = 6 miles, run at 11:06 to 9:40 pace, felt good
1/6 - Sunday - 5 miles/ 4.75
am - easy b.p run/walk at 11:45 pace
Weekly totals = 51.8 miles/ 41.8 running
Very nice new years day run at allerton. good start to new year but must stay under control.
------------------------------------------------------------------------
1/7 - Monday - 3.1 miles/ 0 running
am - mountain walk uphill on 10% incline at 3mph, low heartrate, but tired in legs...1635' elev gain
1/8 - Tuesday - 8 miles/ 6 running
6am - 5 mile trail backwards w/ gregg/chris 62.24 vs 65 last week, 5miles in 55.22@153, felt good on snow/icy covered trails
pm- fittek run + weights
1/9 - Wednesday - 11.3 miles/ 8.9 running
am-start outside to bp but very ice covered, so turned around to field house then home for 77 mins run/walk
pm-fittek 60 mins w/ Tanya, showed her my 60 min run pattern
1/10 - Thursday - 2.25 miles/ 1.5 running
am - fittek - recovery run, 30 mins at 110/125
pm- none, should have
1/11 - Friday - 5 miles/ 4.2 running
am- bike path - out/back in 59:47....did not feel much energy
1/12 - Sat - 15 miles/ 11.8 running
am - allerton w/ gregg/chris, they did 3 loops, while I did 2 1/2 loops in 2h 58 for 15 miles w/ run/walk pattern....51 walk + 127 run at 10:48 pace....ok run, not great but whereas last year a 10 mile run like this was great this year its 15 miles so my strength and shape is getting better.
1/13 - Sunday - 9.4 miles/ 8 running
am - 4.5M semi-frozen trails real easy run in 11:24 pace@137HR...a little tired, but expected it, but fun run because I just ran real easy w/o looking at watch.
pm - fittek 60 mins warm-up 25 mins then 10 x 1 min at 6.1 to 7.0 pace w/ 1 min walk, then 15 min cool-down....a bit wiped out at end but the fast runs felt fast and legs felt relaxed....133 HR avg
Weekly totals = 55 miles/ 40.4 running
Hoka One Evo update: passed 500 miles on Sat...510 after Sunday in 89 runs....I took some pictures to show the tread and a back and side view.....it will show my left foot ball has worn down treads and same spot on right foot is about half worn down......a little wear on the heel and nothing much in the middle....I'll to get them posted.
Tuesday, January 1, 2013
Looking back on 2012 and Looking forward to 2013
The stats for 2012:
2745 total miles (this included walking and hiking).
1575 running.
Missed 6 days for rest or travel, none for injury (although Jan and Feb were light months recovering from a hamstring pull.)
Ran 3 races: 10 mile, 5.75 mile, 20 mile, all on trails with NO pain!!!!!!!!
Weight stayed pretty even after losing weight in the spring.
Ran mostly pain free from mid-summer on , even with the racing and increase in miles.
Thank You Mettler Center!!!
I hope to never take my running for granted, as the fun and enjoyment I get from it can be taken away at a moments notice.
So what's in store for 2013????
I can sometimes get into catchy quotes or inspirational sayings and songs, hence the "motto" of this blog. The following are 3 that recently got my attention:
1. A goal without a plan is a dream.
2. You can't always get what you want, you just might find, you get what you need...aka Rolling Stones
3. Praise as if everything depends on GOD; work as if everything depends on you.
What these 3 saying will mean for me I'm not sure. All I know is I'm running tomorrow morning. I've got some thinking to do, I'm not getting any younger, and I know I need to get healthier.
I can plan out my running with ease and while I am starting to enjoy racing again (and the road trips that go with it), my focus has always been enjoying my daily runs.
Right now I plan for the following races:
1. LBL marathon in KY
2. A race on weekend of April 6???
3. Shadow of the Gaints 50K
4. Howl at the Moon 8 hr.
5. Fall - not sure yet
See you on the road and trail.
2745 total miles (this included walking and hiking).
1575 running.
Missed 6 days for rest or travel, none for injury (although Jan and Feb were light months recovering from a hamstring pull.)
Ran 3 races: 10 mile, 5.75 mile, 20 mile, all on trails with NO pain!!!!!!!!
Weight stayed pretty even after losing weight in the spring.
Ran mostly pain free from mid-summer on , even with the racing and increase in miles.
Thank You Mettler Center!!!
I hope to never take my running for granted, as the fun and enjoyment I get from it can be taken away at a moments notice.
So what's in store for 2013????
I can sometimes get into catchy quotes or inspirational sayings and songs, hence the "motto" of this blog. The following are 3 that recently got my attention:
1. A goal without a plan is a dream.
2. You can't always get what you want, you just might find, you get what you need...aka Rolling Stones
3. Praise as if everything depends on GOD; work as if everything depends on you.
What these 3 saying will mean for me I'm not sure. All I know is I'm running tomorrow morning. I've got some thinking to do, I'm not getting any younger, and I know I need to get healthier.
I can plan out my running with ease and while I am starting to enjoy racing again (and the road trips that go with it), my focus has always been enjoying my daily runs.
Right now I plan for the following races:
1. LBL marathon in KY
2. A race on weekend of April 6???
3. Shadow of the Gaints 50K
4. Howl at the Moon 8 hr.
5. Fall - not sure yet
See you on the road and trail.
RiddleRun 14 - Call for entrys - Jan 26, 2013
In the year 2000, I started this run/race/event based on the "Fat Ass" history of low key fun long distance races in the middle of the cold snowy winter. I love to run and wanted something that celebrated with all the other people who loved to run. That's why I started this race/run/event in the first place.
So if you LOVE to run too, come out and join a few other like minded people. The weather is always unpredictable but the people make it an always fun event. Run as much or as little as you want, its all GOOD.
Read below for important information before accepting entry into this event.
Oh yes, there is a NEW distance option this year.
Just email me (riddle@illinois.edu) your request to enter so my wife has a list for the cupcakes.
See you there and Happy Running,
Jeff.
------------------------------------------------------------
RiddleRun 14
14th Annual Mahomet Trail 12 Mile Run and 28 Mile UltraMarathon Fun-Run
(Plus NEW Distance Option - read below)
Race motto: "A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well."
- G. K. Chesterton
When: 8:05AM sharp!! (according to my watch) on Saturday, Jan. 26, 2013
Where: Mahomet Trails, aka, Buffalo Trace Trails, Mahomet, IL. (start/finish at parking lot at far west end of bike path at LOW park - go thru Mahomet on State St. past high school, turn right (north), go ½ mile over I-74 to bike path sign). Mahomet is located at the intersection of I-74 and Highway 47 , exit 172. If you can't find the start line, you'll never finish the course.
Entry Fee: $0.00 (proud to say we have not raised our price since we started in 2000)
Qualifications: (PLEASE READ THE FAQ so you know what you are getting into.) Absolutely you must be low key and fun. You must not be a wimp, a whiner, or a complainer. You must not give excuses, die, get hurt or sue. If you are, or do, any of these things you will be disqualified and not eligible for any awards.
Awards: $1Million dollars (hey, if the government can create money out of thin year, why can't we!!) ......all you have to do is finish the race under the current world record for the marathon held by Patrick Makau (kenya) in 2hours 3 mins 38 seconds (that's 4:25 mile pace for 28 miles)......in addition, we do have a traveling trophy that the male and female winner get to keep, but not use, for a year.
Appearance Fees: None this year, unless you can convince me you deserve one.
Race History:
On Jan. 27, 2000 history was made as 12 runners actually showed up and started. Dave Brady ran 2:20 for the 12.16 mile w/ 4 finishers. Jeff Riddle ran/walked/crawled 8:40:32 for the 28.38 mile w/ 1 finisher. Norm and Joyce Yarger drove down from Northern Illinois. Tom Rice took pictures of the 2-5' snow drifts.
On Jan. 28, 2001 history was made again as race entrants doubled to 24 runners with Dave Scott taking the beginner 12.16 mile in 1:47:35 (course record!!) with 18 finishers and 3 DNF. In a classic race to the death, Spencer Nelson shattered the previous course record for the advanced fun run of 28.38 miles running 4:40:50 (a 9:53 mile pace) with 2 other finishers in hot pursuit. 21 runners recorded "DNF's." No out of state runners showed.
On Jan. 26, 2002 history was made for the third time as 53 runners showed and 4 no shows took to the easy course with horrible winter weather of 55 degrees. With conditions like this 11 finished the 28.38 mile advanced run with 38 DNF's. Dave Scott smashed the course record with a 3:52:14, 8:11 mile pace!! A few out of state runners actually came this year.
On Jan. 25, 2003 history was made for the fourth time as a record-breaking crowd of 81 entered with 62 showing up. Dave Scott repeated as men's champ in 4:06 and Becky Dey and Kristi Bergman becoming the first ever female finishers, Becky winning in 5:45. 14 finished the advanced run, with only 48 DNF's. Bright sunshine and 9 degrees was enjoyed by most.
On Jan. 31, 2004 history was made for the fifth time as 53 of the 84 people signed up actually was brave/crazy enough to show up and run in the -10-degree sunny weather. Dave Scott again won for the 3rd time in a row in 4:28, as 12 finished the ultra of 28.38 miles. With Dave's win he reached "legendary status" and was presented a certificate from the race committee. 41 people left as DNF'd. The controversy of "is RiddleRun a real ultra" was put to rest as Dave Scott said this year's run was the toughest he had ever finished .
On Jan. 29, 2005, history was made for the sixth time as 80 of 107 people braved the icy surfaces and snow. A few people fell, and got bloody, and one brother of mine complained and whined, and thus very disqualified!! Jack Pierce, in spite of the conditions broke the course record in 3h 49m 27s. A record 22 people finished the full 28.38miles..Marla Luckey become the second female winner breaking the course record in 5:34...Bruce Winter shattered the record for slowest run ever in 4 days, 23 hours, 23 minutes and 45 seconds...yes you read correctly...see the FAQ.
On Jan. 28, 2006, history was made for the seventh time as 79 cupcakes made and all enjoyed. Weather was bad - 40's, never rained much or got real windy, a pretty dull day weatherwise. This, I'm sure, caused the 20 no-shows of people that signed up. As it settled 68 started and 11 finished the fun run with 57 DNF's. Jeff Kelly at 3.48.34 was 1st male and Marla Luckey at 4.31.45 was 1st female, for 2nd year in a row, both course records. We enjoyed another Mark Daly production at the start with Lonesome Larry of 98.3 FM doing the national anthem, which included a perfect fly over performed by 10 geese!! I do not know how Mark arranged that, but it was great!!
On Jan 27, 2007, history was made for the eighth time as 70 starters braved very windy conditions of 20-25 mph and 28-33 degrees with patches of ice and snow. The conditions did not slow down Brett Graham (3:54) and Marla Luckey (4:28) who won for the 3rd year in a row, breaking her own course record. 14 finished the advanced fun run and 56 were DNF. Once again Mark Daly arranged to national anthem. It was so windy the fire never caught on.
On Jan 26, 2008, history was made for the ninth time in record fashion as a record102 entered with 93 starters in normal winter conditions. 105 cupcakes were made by my wife, without any help from me. 13 finished, including 5 first time ultra distance finishers. Matt Condron, 3:39:18 and Ellen Erhardt, 4:18 shattered course records. There were 80 DNF's , also a record. Chris Peacock won the first cupcake running 36:30 for his only loop, then eating his cupcake in 1.5 seconds. 1,289.49 miles were recorded.
On Jan 31, 2009, history was made for the tenth time as the following records were set: entrys 125, DNF's 127, cupcakes made by my wife 130, DQ's 2, starters 102. Rob Raquet-Shofield won his first RR in 4.56.42 and Becky Kaston also won her first in 5.32.01. Bruce Rodgers finished the first ever loop on crutches....conditions were average for the day at 5 degrees with sanded snow....Steve O'Connor and wife put up a soup tent...as usual I did nothing. My wife later made me a nice hardbound book of photo's and quotes from the race.
On Jan 30, 2010, history was made for the 11th time as the following records were set: 89 starters of 94 entrys. Matt Small won his first RR in 3.58.30 and Kristy Powell also won her first in 4:18 (which tied the course record!!) Conditions were average for the day at 25 degrees and some wind, pretty dull....Steve O'Connor and wife put up a soup tent...as usual I did nothing. 14 finshed the full distance with 2 people from Atlanta, Georgia running a marathon distance (they were doing the 50 marathons in 50 states).
On Jan 29, 2011, history was changed as "Not the RiddleRun" training run took place with 38 people (and 7 finshers) showing up to enjoy terrible nice weather to run. This low key publisized event came about after the RR race committee became stubbornly selfish and pouty, and refused to put on the event. The son of the RR race director became upset and so he put together this training run. Inspired by john f. kennedy and martin luther king an arousing pre-race speech set the runners took off with Brian Kuhn and Elloit Brinkman recording the fastest time of 4.57.58 and Andrea Stack 1st female in 5.37.08.
On Jan 28, 2012, history was made for the 13th time as Brandon Smith won by a coin flip over Elliot Brinkman in 4:00:32 Ellen Byron won the female division outright in 5:25. 64 entered and 62 finished at least 1 mile. Conditions were average for the day at 25 degrees and some wind, with snow on the ground at a dusting thickness...as usual I did nothing. 9 finished the full distance which means 54 did not.
Weather: Coldest, Warm, Cold, very cold, very warm, COLD, all possible due to global cooling/warming/mother nature/GOD's plan/ whatever you want to believe, usually windy, record low about -25/-65 wind chill, record high about +55. Hope for snow with drifting of 5' possible.
Course: Very Easy - "Moses Tanui" loop course of 4 miles on rolling grass and dirt cross country paths thru 260 acres of a conservation area, consisting of praireland, drainage ditches, bushes, trees, holes, no concrete, ruts, etc...this year more rocks and roots!!! If temp is above 32 there will be mud. You might fall; get dirty, bloody and wet. The course is easy to follow and will be marked, if I'm in the mood, (NOTE: I'VE NEVER BEEN IN THE MOOD) but you better be able to read a map, or you can run with someone for the first loop. You have the option to run the loop backwards after the first loop if you want. You can run the inner loop any direction you want. I found out the first year that white paint and white snow go together too well. **(for all you out there familiar w/ the "Ngugi" 5 mile loop, "Tanui" loop is same except turn right over the gravel culvert after about 2.3 miles instead of left up the hill)
NOTE: Last year 3 bridges were built at 3 ditch crossing so the course is even easier than ever.
Distances: 1 to 7 loops
12 +MILE RUN - 3 loops - (actual 12.1632) Again, please remember, this run is for "beginning" runners.
28+ MILE FUN-RUN - 7 loops - (actual 28.3808) This run is for advanced runners and continues on for 4 more loops after the "beginner" 12 mile 3 loop run is completed.
**NEW THIS YEAR: As a special request, a 50 Mile option!!!! - 12 1/2 loops**
Course Records:
male - 3:39
female - 4:18
Cutoff Time: Any time Saturday. But, it gets dark about 4:52 PM so you have 8h 47 min. to finish the Advanced Run before dark. That's about 18:33 pace per mile for the advanced runners. Note: I used to say no cutoff time but Bruce Winter took advantage of that one year...see the FAQ.
Aid: None - BYOA - (bring your own aid) each loop will go by your car in the parking lot. Be aware that water freezes when temps are below 32 (very likely). Bring your own water bottle. We will not have cups or volunteers -nobody's that crazy.
Timing: There will be a clipboard (in my car) for you to write down your name and time after each completed loop. As usual, try to write neat. I know your fingers may be frostbitten but it helps to be able to read your times. I would hate to disqualify you for unreadable times. Wear a watch to keep your own time....and keep the watch running, no stopping it at each aid stop. No one will be counting your loops for you.
Remember, cheaters never prosper!!
Facilities: None. (The park has a rest room and water fountain located 1/10 mile off the course on the east side of the loop, but it may be locked and water is usually turned off in the cold winter months).
Amenities: You have a chance to see herds of deer, fox, turkey, buffalo, possum, coyotes, wildcats (I think I saw one in 1986, really), rabbits, squirrels, dogs, snakes, skiers, hikers, skunks, and Tom Rice, our former award winning newsletter editor and AT section hiker.
Results: I will tabulate the results and may send them to CU- Buffalo list and second wind.
FAQ (Frequently Asked Questions)
1. How does your wife get the cream filling in the cupcake??
Several people has asked me that question....but, like they say, if I told I'd have to kill you.
2. Is this a real run??
Yes. Seriously, it is for real, but just don't get too serious about it.
3. Is the course accurate??
Yes!! If you do not believe me, you can measure it yourself.
4. Do I have to run all the loops??
No. Walking is allowed.
5. I mean, do I have to cover the entire 3 or 7 loop run to get a result listed??
I see what you mean. No, if you only do 1 or 5 loops just record your time and you will be in the results for time/distance, but you will be designated, as "DNF" if you do not finish the full distance of 28 miles.
6. The first year, I noticed that the run organizer was also the 28 mile winner??
Funny how you noticed that. I went as slow as I could but still no one went any faster.
7. I heard the weather was "good " the first year??
Yes, the stories from the people who were there get better and better as the years go by.
8. Will any famous runners be there??
Just many of the world famous Buffalo, including Matt, who just completed hiking the AT in 2012, after hiking the PCT in 2011, and is now training for the CDT to start in 2013.
9. Someone told me the race was cancelled one year because of "bad" weather??
Serious consideration was given in 2002 when the temps were near 50 degree, but.. As they say " The race must go on!!"
10. Do heavyweights get 2 cupcakes??
No, Byroni, for the 9thh year in a row, no!!
11. Will there be a Clydesdale division??
No, Byroni, for the 9th year in a row, no!!
12. Will Chris Peacock eat the first cupcake?? I hear Chris has been training all year eating cupcakes real fast, so NO, he will not eat the first cupcake this year.
13. Is there a cutoff time??
I told Bruce Winter in 2005 there was no cut-off time and being the fast 5K runner Bruce is he told me he would finish sometime on Wednesday.
14. We heard this race is world renowned, how can that be??....so says the UI Men's media guide for Cross Country, in 2009, just look it up.
15. Is it true that Illinois runner Angela Bizzari, 2009 NCAA women's cross country champion runs on the RR course?? Yes, while we cannot prove that training on the RR course made her the champion, it is true the NCAA champion ran on the RR course on a regular basis. PS: it should be noted that world cross country champion Craig Virgin, also trained on the RR course in late 1970's.
More Info: Call Jeff at 586-5398 (evenings) or 244-3019(days).
So if you LOVE to run too, come out and join a few other like minded people. The weather is always unpredictable but the people make it an always fun event. Run as much or as little as you want, its all GOOD.
Read below for important information before accepting entry into this event.
Oh yes, there is a NEW distance option this year.
Just email me (riddle@illinois.edu) your request to enter so my wife has a list for the cupcakes.
See you there and Happy Running,
Jeff.
------------------------------------------------------------
RiddleRun 14
14th Annual Mahomet Trail 12 Mile Run and 28 Mile UltraMarathon Fun-Run
(Plus NEW Distance Option - read below)
Race motto: "A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well."
- G. K. Chesterton
When: 8:05AM sharp!! (according to my watch) on Saturday, Jan. 26, 2013
Where: Mahomet Trails, aka, Buffalo Trace Trails, Mahomet, IL. (start/finish at parking lot at far west end of bike path at LOW park - go thru Mahomet on State St. past high school, turn right (north), go ½ mile over I-74 to bike path sign). Mahomet is located at the intersection of I-74 and Highway 47 , exit 172. If you can't find the start line, you'll never finish the course.
Entry Fee: $0.00 (proud to say we have not raised our price since we started in 2000)
Qualifications: (PLEASE READ THE FAQ so you know what you are getting into.) Absolutely you must be low key and fun. You must not be a wimp, a whiner, or a complainer. You must not give excuses, die, get hurt or sue. If you are, or do, any of these things you will be disqualified and not eligible for any awards.
Awards: $1Million dollars (hey, if the government can create money out of thin year, why can't we!!) ......all you have to do is finish the race under the current world record for the marathon held by Patrick Makau (kenya) in 2hours 3 mins 38 seconds (that's 4:25 mile pace for 28 miles)......in addition, we do have a traveling trophy that the male and female winner get to keep, but not use, for a year.
Appearance Fees: None this year, unless you can convince me you deserve one.
Race History:
On Jan. 27, 2000 history was made as 12 runners actually showed up and started. Dave Brady ran 2:20 for the 12.16 mile w/ 4 finishers. Jeff Riddle ran/walked/crawled 8:40:32 for the 28.38 mile w/ 1 finisher. Norm and Joyce Yarger drove down from Northern Illinois. Tom Rice took pictures of the 2-5' snow drifts.
On Jan. 28, 2001 history was made again as race entrants doubled to 24 runners with Dave Scott taking the beginner 12.16 mile in 1:47:35 (course record!!) with 18 finishers and 3 DNF. In a classic race to the death, Spencer Nelson shattered the previous course record for the advanced fun run of 28.38 miles running 4:40:50 (a 9:53 mile pace) with 2 other finishers in hot pursuit. 21 runners recorded "DNF's." No out of state runners showed.
On Jan. 26, 2002 history was made for the third time as 53 runners showed and 4 no shows took to the easy course with horrible winter weather of 55 degrees. With conditions like this 11 finished the 28.38 mile advanced run with 38 DNF's. Dave Scott smashed the course record with a 3:52:14, 8:11 mile pace!! A few out of state runners actually came this year.
On Jan. 25, 2003 history was made for the fourth time as a record-breaking crowd of 81 entered with 62 showing up. Dave Scott repeated as men's champ in 4:06 and Becky Dey and Kristi Bergman becoming the first ever female finishers, Becky winning in 5:45. 14 finished the advanced run, with only 48 DNF's. Bright sunshine and 9 degrees was enjoyed by most.
On Jan. 31, 2004 history was made for the fifth time as 53 of the 84 people signed up actually was brave/crazy enough to show up and run in the -10-degree sunny weather. Dave Scott again won for the 3rd time in a row in 4:28, as 12 finished the ultra of 28.38 miles. With Dave's win he reached "legendary status" and was presented a certificate from the race committee. 41 people left as DNF'd. The controversy of "is RiddleRun a real ultra" was put to rest as Dave Scott said this year's run was the toughest he had ever finished .
On Jan. 29, 2005, history was made for the sixth time as 80 of 107 people braved the icy surfaces and snow. A few people fell, and got bloody, and one brother of mine complained and whined, and thus very disqualified!! Jack Pierce, in spite of the conditions broke the course record in 3h 49m 27s. A record 22 people finished the full 28.38miles..Marla Luckey become the second female winner breaking the course record in 5:34...Bruce Winter shattered the record for slowest run ever in 4 days, 23 hours, 23 minutes and 45 seconds...yes you read correctly...see the FAQ.
On Jan. 28, 2006, history was made for the seventh time as 79 cupcakes made and all enjoyed. Weather was bad - 40's, never rained much or got real windy, a pretty dull day weatherwise. This, I'm sure, caused the 20 no-shows of people that signed up. As it settled 68 started and 11 finished the fun run with 57 DNF's. Jeff Kelly at 3.48.34 was 1st male and Marla Luckey at 4.31.45 was 1st female, for 2nd year in a row, both course records. We enjoyed another Mark Daly production at the start with Lonesome Larry of 98.3 FM doing the national anthem, which included a perfect fly over performed by 10 geese!! I do not know how Mark arranged that, but it was great!!
On Jan 27, 2007, history was made for the eighth time as 70 starters braved very windy conditions of 20-25 mph and 28-33 degrees with patches of ice and snow. The conditions did not slow down Brett Graham (3:54) and Marla Luckey (4:28) who won for the 3rd year in a row, breaking her own course record. 14 finished the advanced fun run and 56 were DNF. Once again Mark Daly arranged to national anthem. It was so windy the fire never caught on.
On Jan 26, 2008, history was made for the ninth time in record fashion as a record102 entered with 93 starters in normal winter conditions. 105 cupcakes were made by my wife, without any help from me. 13 finished, including 5 first time ultra distance finishers. Matt Condron, 3:39:18 and Ellen Erhardt, 4:18 shattered course records. There were 80 DNF's , also a record. Chris Peacock won the first cupcake running 36:30 for his only loop, then eating his cupcake in 1.5 seconds. 1,289.49 miles were recorded.
On Jan 31, 2009, history was made for the tenth time as the following records were set: entrys 125, DNF's 127, cupcakes made by my wife 130, DQ's 2, starters 102. Rob Raquet-Shofield won his first RR in 4.56.42 and Becky Kaston also won her first in 5.32.01. Bruce Rodgers finished the first ever loop on crutches....conditions were average for the day at 5 degrees with sanded snow....Steve O'Connor and wife put up a soup tent...as usual I did nothing. My wife later made me a nice hardbound book of photo's and quotes from the race.
On Jan 30, 2010, history was made for the 11th time as the following records were set: 89 starters of 94 entrys. Matt Small won his first RR in 3.58.30 and Kristy Powell also won her first in 4:18 (which tied the course record!!) Conditions were average for the day at 25 degrees and some wind, pretty dull....Steve O'Connor and wife put up a soup tent...as usual I did nothing. 14 finshed the full distance with 2 people from Atlanta, Georgia running a marathon distance (they were doing the 50 marathons in 50 states).
On Jan 29, 2011, history was changed as "Not the RiddleRun" training run took place with 38 people (and 7 finshers) showing up to enjoy terrible nice weather to run. This low key publisized event came about after the RR race committee became stubbornly selfish and pouty, and refused to put on the event. The son of the RR race director became upset and so he put together this training run. Inspired by john f. kennedy and martin luther king an arousing pre-race speech set the runners took off with Brian Kuhn and Elloit Brinkman recording the fastest time of 4.57.58 and Andrea Stack 1st female in 5.37.08.
On Jan 28, 2012, history was made for the 13th time as Brandon Smith won by a coin flip over Elliot Brinkman in 4:00:32 Ellen Byron won the female division outright in 5:25. 64 entered and 62 finished at least 1 mile. Conditions were average for the day at 25 degrees and some wind, with snow on the ground at a dusting thickness...as usual I did nothing. 9 finished the full distance which means 54 did not.
Weather: Coldest, Warm, Cold, very cold, very warm, COLD, all possible due to global cooling/warming/mother nature/GOD's plan/ whatever you want to believe, usually windy, record low about -25/-65 wind chill, record high about +55. Hope for snow with drifting of 5' possible.
Course: Very Easy - "Moses Tanui" loop course of 4 miles on rolling grass and dirt cross country paths thru 260 acres of a conservation area, consisting of praireland, drainage ditches, bushes, trees, holes, no concrete, ruts, etc...this year more rocks and roots!!! If temp is above 32 there will be mud. You might fall; get dirty, bloody and wet. The course is easy to follow and will be marked, if I'm in the mood, (NOTE: I'VE NEVER BEEN IN THE MOOD) but you better be able to read a map, or you can run with someone for the first loop. You have the option to run the loop backwards after the first loop if you want. You can run the inner loop any direction you want. I found out the first year that white paint and white snow go together too well. **(for all you out there familiar w/ the "Ngugi" 5 mile loop, "Tanui" loop is same except turn right over the gravel culvert after about 2.3 miles instead of left up the hill)
NOTE: Last year 3 bridges were built at 3 ditch crossing so the course is even easier than ever.
Distances: 1 to 7 loops
12 +MILE RUN - 3 loops - (actual 12.1632) Again, please remember, this run is for "beginning" runners.
28+ MILE FUN-RUN - 7 loops - (actual 28.3808) This run is for advanced runners and continues on for 4 more loops after the "beginner" 12 mile 3 loop run is completed.
**NEW THIS YEAR: As a special request, a 50 Mile option!!!! - 12 1/2 loops**
Course Records:
male - 3:39
female - 4:18
Cutoff Time: Any time Saturday. But, it gets dark about 4:52 PM so you have 8h 47 min. to finish the Advanced Run before dark. That's about 18:33 pace per mile for the advanced runners. Note: I used to say no cutoff time but Bruce Winter took advantage of that one year...see the FAQ.
Aid: None - BYOA - (bring your own aid) each loop will go by your car in the parking lot. Be aware that water freezes when temps are below 32 (very likely). Bring your own water bottle. We will not have cups or volunteers -nobody's that crazy.
Timing: There will be a clipboard (in my car) for you to write down your name and time after each completed loop. As usual, try to write neat. I know your fingers may be frostbitten but it helps to be able to read your times. I would hate to disqualify you for unreadable times. Wear a watch to keep your own time....and keep the watch running, no stopping it at each aid stop. No one will be counting your loops for you.
Remember, cheaters never prosper!!
Facilities: None. (The park has a rest room and water fountain located 1/10 mile off the course on the east side of the loop, but it may be locked and water is usually turned off in the cold winter months).
Amenities: You have a chance to see herds of deer, fox, turkey, buffalo, possum, coyotes, wildcats (I think I saw one in 1986, really), rabbits, squirrels, dogs, snakes, skiers, hikers, skunks, and Tom Rice, our former award winning newsletter editor and AT section hiker.
Results: I will tabulate the results and may send them to CU- Buffalo list and second wind.
FAQ (Frequently Asked Questions)
1. How does your wife get the cream filling in the cupcake??
Several people has asked me that question....but, like they say, if I told I'd have to kill you.
2. Is this a real run??
Yes. Seriously, it is for real, but just don't get too serious about it.
3. Is the course accurate??
Yes!! If you do not believe me, you can measure it yourself.
4. Do I have to run all the loops??
No. Walking is allowed.
5. I mean, do I have to cover the entire 3 or 7 loop run to get a result listed??
I see what you mean. No, if you only do 1 or 5 loops just record your time and you will be in the results for time/distance, but you will be designated, as "DNF" if you do not finish the full distance of 28 miles.
6. The first year, I noticed that the run organizer was also the 28 mile winner??
Funny how you noticed that. I went as slow as I could but still no one went any faster.
7. I heard the weather was "good " the first year??
Yes, the stories from the people who were there get better and better as the years go by.
8. Will any famous runners be there??
Just many of the world famous Buffalo, including Matt, who just completed hiking the AT in 2012, after hiking the PCT in 2011, and is now training for the CDT to start in 2013.
9. Someone told me the race was cancelled one year because of "bad" weather??
Serious consideration was given in 2002 when the temps were near 50 degree, but.. As they say " The race must go on!!"
10. Do heavyweights get 2 cupcakes??
No, Byroni, for the 9thh year in a row, no!!
11. Will there be a Clydesdale division??
No, Byroni, for the 9th year in a row, no!!
12. Will Chris Peacock eat the first cupcake?? I hear Chris has been training all year eating cupcakes real fast, so NO, he will not eat the first cupcake this year.
13. Is there a cutoff time??
I told Bruce Winter in 2005 there was no cut-off time and being the fast 5K runner Bruce is he told me he would finish sometime on Wednesday.
14. We heard this race is world renowned, how can that be??....so says the UI Men's media guide for Cross Country, in 2009, just look it up.
15. Is it true that Illinois runner Angela Bizzari, 2009 NCAA women's cross country champion runs on the RR course?? Yes, while we cannot prove that training on the RR course made her the champion, it is true the NCAA champion ran on the RR course on a regular basis. PS: it should be noted that world cross country champion Craig Virgin, also trained on the RR course in late 1970's.
More Info: Call Jeff at 586-5398 (evenings) or 244-3019(days).
Subscribe to:
Posts (Atom)