The Coe Project

If you follow my training via Twitter or Facebook or here on my blog (Thanks Dad) then you know that I have been working on some weird "project". Likewise, if you regularly attend the weekly Rush Hour speed sessions at Tiger Track in Bentonville you might be wondering, "Who is that pasty skinned dude doing something different from everyone else?" (Thanks Whitney). Well, it is my Summer carrot...

I thought I could provide some details for this idea here so that I don't have to keep explaining it to people that ask and have them stare at me blankly or hold back the laughter. Yeah, I'm that guy usually pulling off back to back weekend runs of 20+ miles and traveling to Texas, Oklahoma, Missouri or Tennessee for trail races. This time last year I was rebuilding my base following the stress fracture. My first race back was the Pumpkin Holler 50k (Tatur) over near Tahlequah where I bagged a top 10 finish and a new PR. Next up in December was the Rock Creek Series Lookout Mtn 50 miler in Chattanooga where I found a very lonely, dark place to die before being pulled to the light by David Newman for my worst race ever (but a great learning experience). February found me back in the Lone Star State for the Tejas Trails race known as Rocky Raccoon where I once again tackled the 50 miler and bagged another PR. In April I erased my newly set 50k PR with a new one at Frisco Trail 50k (OMRR) in Missouri and earned a top 3 finish. Then I blew myself away with my time at the Bentonville Half Marathon with a huge 18 minute PR. Then this month I grabbed a top 5 finish and new 25k PR at War Eagle. Coming off of that streak I was hungry for more PRs. Namely for the 5k and 10k distance. Based on my new half mary PR I began some workouts for the 5k distance. I was not able to finish any of the workouts. Oh yeah, I could nail it for a couple or 3 miles but then my legs would quickly turn to lead. Sure, I could run 50 miles at a given pace but try to speed things up for a 5k and I was done. My aerobic base was great but the lactate threshold was anemic. 

So I gave up and decided to just run over the Summer. No specific training, no races, just run. That lasted about two weeks. I read this article at Competitor.com about the mile being America's classic distance. You see, I'm a carrot guy. I need something to shoot for to stay disciplined in my training. The thought of stepping outside my comfort zone was appealing to me. I floated the idea past Mike Rush, owner of Rush Running and former NCAA 800m animal at the U of A. Mike knows my running background. He knows my strengths and weaknesses. He laughed at me. He asked what my goal time was. I told him 5 minutes flat. He laughed harder. He asked "Why five minutes?" and I told him "Because it sounds good." I had to pick him up off the floor. OK, I didn't do that but he did laugh. I explained the reason why. How I wanted to not just set new PRs for 5k and 10k but to blow them away. The reason those first fast workouts were cut short, he said, was because I had worked backwards as far as I could from all of the big volume training for my ultras.  There was no turnover, the engine couldn't rev high for very long. If the goal was to crack new ground in shorter distances then I would need to go forward in my training, not backwards. I needed to start from square one. He asked what my best time was for a mile. I told him I ran "4:50 something back in high school. You know, 1987." He shook his head and told me to meet him at the track the following Monday. He needed some numbers to work with and was gonna make me run hard. 

So I showed up. He wanted me to run a 400 as fast as I could. I knew a 5 minute mile is 4 x 75 second laps. I figured I had go sub 70 to have any type of shot at it. I had no clue if it was possible. For motivation, Matt Blaty offered to rabbit for me. Matt is a former NCAA stand out at Cal Poly Pomona where he set records that remain intact to this day. He was All American in 1980 and once ran a 30:16:00 in the 10k. Sick. Mike says "Go!" and Blaty is off like a scalded cat. I'm thinking "Holy $#@!". He instantly gets 5 meters on me but I manage to hold it there all down the back stretch. Then we hit the turn. Halfway through it my legs were burnt toast. I began throwing my arms out front in an attempt to keep my momentum moving. Probably looked more like flailing. He began to pull away. By now I could hear some of the Rush Runners yelling at me and cheering. I wanted to die. My legs felt so damn heavy. We crossed the finish line and Mike asked for the time. The answer was "77" and I thought I had just embarrassed myself. Then "No, wait, I mean 67." I do the quick math and realize that is 4:28 pace and that Mike might be surprised. I was. Mike then says he wants us to do 3 x 200 repeats all out with a 400m shuffle for rest. We knocked those out in 35, 34 and 36 seconds. More proof that my legs had turned to concrete. After an easy cool down I asked Mike what he thought. His realistic projection was 5:10-5:15 and anything better than that was icing on the cake. And yes, he was a bit surprised that I ran a sub 70 on the 400. 

But you know what? The goal is not the final time on August 12th (yes, just 8 weeks of training), that is almost irrelevant. The process is what is important. That is the focus. I am really stepping out of my comfort zone here. I know if I want to get that 18 minute 5k time and sub 40 minute 10k and get my BQ marathon it is going to take work. But it is possible. I also know that doing this will require smart training. I will need to monitor my body physically in new ways. I will have to incorporate regular strength work and stretching. All the stuff I normally blow off and disregard. After chalk talking it with Mike the plan for the first two weeks looked like this:

Regular runs of 5-7 miles at a comfortable to comfortably hard pace. If the body says slow down then slow down. Just get miles for now. One long run of 10-12 miles weekly. Again, allow the body to dictate the pace. Striders 2-3 times per week, 6-8 x 110 meters and build up to 75-80% effort on them. In other words, not all out but comfortably hard right at the very end of the stride. In addition I complete a lunge matrix before every run that takes about 4 minutes. I have been vigilant about taking time for proper cool downs. I have taken time to stretch when needed and try to closely monitor for any signs of breakdown. It has been a long time since this body went hard. Wait, that sounds wrong. You know what I mean, my body ain't used to running 400s and stuff. 

So week 1 looked like this:
Mon: LM (lunge matrix), 20 min w/u, 400x1, 200x3, 15 minute c/d down and GSM (general strength work)

Tue: LM, 5 miles @ 9min pace (recovery run)

Wed: LM, 5.5 miles @ 8:15 pace, 8 striders

Thu: LM, 4.5 miles @ 8:15 pace, 4 x repeats Fishback Hill

Fri: LM, 5 miles @ 7:50 pace

Sat: LM, 10 miles @ 8:55 pace, several surges during middle of run

Sun: LM, 7 miles @ 8:20 pace, 6 striders

Total: 41 miles in 5 hours and 37 minutes 

After two weeks I am contemplating a name change for this from the Coe Project (in honor of the great miler Sebastian Coe) to Project FT. The FT could stand for "fast twitch" or on other days it could stand for "F*** that!" I like the sound of that. 

War Eagle Trail Festival 2013

2013 race logo (hand drawn by Ryan Holler)

Coming off of my surprising time at the Bentonville Half back in April I knew that I should be able to carry a pretty good pace through the 25k out at Hobbs. Scouting the competition it looked like a sub 2 hour time would be needed to get a podium spot and take home one of those coveted handmade Indian head trophies. Ultrasignup had me projected to finish 26th overall and run a time around 2h26m or so. Pffftt! That made the Farmer a bit angry. I went out a couple of weeks before the race and ran the course at about 90% effort or so and bagged a 2h15m running time with just a couple of short stops. Thanks to David Newman for actually crewing for me that day. How cool is that? The cold water at Piney was much appreciated. 

Mike Rush & Trae Etheredge battle in the 25k (photo by Luis Escobar)

As race day approached RD Jeff Genova made an announcement that Luis Escobar, trail running photography guru and a pretty bad ass runner, was coming to NWA to shoot pics at the race. Some of you may recognize his name from the best selling book Born to Run.  As a bonus, Luis was generous enough to present his incredible photo essay, Running With the Tarahumara, the night before the race at the Bentonville Activity Center. The photos are amazing and the stories that go along with them are compelling. Luis was an open book and the audience was fortunate to get a glimpse into a world that few Westerners have experienced. Thank you Luis, Korima, my friend. To learn more about Luis and his work check out his website http://www.allwedoisrun.com/ and enjoy. I found Luis to be extremely genuine and generous. Make sure to look through the shots from the race, absolutely beautiful work. 

This is the third year for the current format of the race that includes 10k, 25k and 50k distances. Like last year I opted for the 25k. Why not the ultra? Well, I didn't have the desire to train for a 50k and the 25k was the more attractive carrot for me this year. More on that in my next post, stay tuned. Last year I finished 16th (2h25m) with so so training coming off the stress fracture. I certainly had a better base this year. My training was not focused as much as I simply ran after the Half and averaged about 40 miles per week. I did some hill work and tempo runs but stayed off the trails mostly to allow my ankle time to heal. Regardless, I felt pretty confident heading into race day. The last two years the story was the heat. But this year the forecast was for rain. A lot of rain. As in 4-6 inches the morning of the race and a good chance of severe weather. Mother Nature did not disappoint. The predawn sky on the drive out past Beaver Lake was lit up with lightning flashes as the rain fell. Fortunately, the park staff opened the visitor center early so that we could stay dry. I found a spot in the back of the nature room and got my stuff ready. The start was delayed about 30 minutes due to lightning. After wrapping up my routine I walked around and visited with some familiar faces and met some new ones. After some words from RD Jeff Genova and Mike Rush the 25/50 group headed outside to toe the line in the grey, rainy morning. 

Another great shot from Luis Escobar

I took up position near the front as I had decided to use the Tom Lane method at the start. This entails sprinting the 70 meters or so to the trail head and running as though your hair is on fire for the first 1 1/2 miles before the hill out of Van Winkle Hollow. Apparently I need to work on that as Tom was, like last year, off like a greased dart well in front. No worries as I was in the front of the pack. I love running in the rain. It makes me feel alive. Despite the downpour these trails handle water very well. My initial plan was to take things relatively easy until the climb above War Eagle Valley Overlook and then pick it up from there. No need to red line things in the first 4 miles, right? Well, it was pretty much pedal down from the get go for me. I had the sensation that my body and brain agreed on a pace that would be maintained for the entire race and it was go time. Climbing out of the valley I began to pass guys that I normally would not pass. Now, they were doing the 50k but I still would not see them under normal conditions. I pressed on and continued to pick runners off. About 4 miles in Jeff Erickson caught me from behind. He and I would race one another to the finish. 

Me at the Tatur Station. That's the fastest lawyer in the land, John Nobles, in the background. Notice the swim goggles. At the table is Dana Childress trying to make me eat Pringles. Photo by the Trail Zombie Ken Childress. 

The first aid station is 6 miles in and it was good to see Taturs Ken "TZ" and his wife, Dana, as well as the wounded Sled Dawg, John Nobles, from the Tatur group in Tulsa. A quick refill of my bottle and a slice of pb&j and I was off on the heels of Doc Erickson. We kept the pace honest and I'm not sure if I was pushing him or he was pulling me. I think more the later. The guy can climb smooth and strong. I kept thinking I might get him on a downhill section but I could never pull away. The next section to Piney we ran quick and smooth. At Piney fellow Rush Goats Aaron and Dave were manning the aid station, always good to see some running buddies. Topped off the bottle again and the Doc and I shagged out. At this point I thought we should be top 5 overall but I wasn't sure. We couldn't see anyone in front of us but there were two guys hanging with us. I could tell from their breathing that these two guys were working hard. I thought the descent back into the hollow might be a good chance to drop them and maybe pull away. We hit the switchbacks and the Doc and I got froggy. We quickly dropped one of the hangers on and by now the other was breathing really hard and his footsteps were becoming heavy. I know I glanced down at one point and saw a pace in the 7 minute range. We pressed on and the other guy fell off. It was now just the Doc and me. We flew through Townsend Ridge AS without stopping and it was confirmed that we were 4th and 5th. I mentioned to Doc how I liked the sound of that. He agreed. By now we were passing some 10k runners. 

The 2013 finisher's medal. That would make a nice belt buckle. Hmmm....

As we approached the turn at the bottom of Van Winkle Hollow and the long climb out my legs were feeling the burn. Doc and I hit the climb together and about 1/3 of the way up I felt the explosion. Boom! I had pushed it over the limit. The Doc continued on and I glanced behind me. I saw nobody across the hollow so I got to the crest as best as I could. Once there I began running again and well. The Doc had a good gap on me and I only had maybe a 1/2 mile to close it. No chance. I put my head down and tried to close it out as best I could. My time was 2h05m07s and good enough for 5th place overall. Choke on that Ultrasignup. We nearly caught the 3rd place finisher. I can honestly say that it was one of the most enjoyable racing experiences I have had to date. I crossed the finish line and shook hands with the Doc. 

I want one. 

Next year, I'm getting one of those trophies. I want one. 

Full results here http://ultrasignup.com/results_event.aspx?did=15983

Great weather, beautiful trails, excellent company, hot fried catfish, cold PBR, awesome shag carpets, the sickest shirt and medal design I have seen (shout out to Ryan Holler) and a free pair of Sole Sport sandals. 

For more info on the War Eagle Trail Races check the website below

http://www.wareagletrailraces.com/War_Eagle_Trail_Races/Home.html

or follow on Facebook
https://www.facebook.com/wareagle.trailrun

Both the 25 and 50k races are a wee bit short in terms of distance. The 25k clocks in with about 1,400’ of vertical and the 50k around 3,000’ total gain. I would highly suggest making a weekend trip of it if coming from out of town. There are some great family friendly attractions in the area including the world class Crystal Bridges Museum of American Art, the new Rogers Aquatic Center (water park), the 21c Hotel, War Eagle Mill and Cavern, and some outstanding local eateries. And don’t forget the Bentonville Square where you can check out the Farmers Market and First Fridays for some fresh food and kid friendly entertainment. 

25k course elevation profile

Bentonville Running Festival Half Marathon Race Report

It has been a long while since I bothered to document a road race. However, this day deserves some reflection. The festival includes a 1 mile fun run, a 5k and the feature, a half marathon. All courses begin and end on the beautiful downtown Bentonville Square. A number of generous local organizations and businesses including the Parks & Recreation Department and Rush Running along with an army of willing volunteers makes this a top notch event. Packet pick up was very well organized (I even volunteered for a couple of hours on Friday) and there are plenty of aid stations. And if you're into it the swag bags are stuffed full of goodies, the shirts are pretty sweet and the finishers medals are blingtastick. 

I missed running in it last year due to the stress fracture but I was tapped to drive the pace car which was a first for me. In 2011 I ran it for the first time and logged a 1h54m time. It was my first half marathon as I had never bothered with that particular distance. On that day I started super slow and then tried to run the final 5 miles like my hair was on fire. In years past this course was known for two things. The wicked downhill on Oakwood about mile 9 and the climb past Crystal Bridges to Compton Gardens in the final mile. 2013 would be different as Oakwood was eliminated and the course moved to Walton Blvd for a gentle 1+ mile decline to the Bark Park. In my opinion this is a change for the better. As for Crystal Bridges, that should never change. I love that hill and run it as often as possible. My Garmin showed 320' of vertical gain with pretty much all of it coming in the final 3 miles. 

The race benefits the Parks & Rec Department, a most worthwhile cause. Aside from the miles of trails and numerous parks they maintain, during the Summer they host several different camp programs for kids. A training group was established for the half marathon last year and led by Rush Running. It absolutely blew up this year and at times we filled the Activity Center to the hilt. I was able to join in on several of the training runs to help encourage the participants. It is inspiring to me and the other Team Rush members to mentor these aspiring runners. The program features a race specific training plan, group runs, tons of freebies, talks about various running topics, friendships and the chance to hear Mike Rush repeatedly scream your name. 

Since I had come off of a long training matrix to prep for a 50k last Fall (Pumpkin Holler) and a couple of 50 mile races over the Winter (Lookout Mtn & Rocky Raccoon) and bagged a new PR for each distance I knew I was in good shape. What I wanted to work on coming off of RR50 was some speed. I planned my Spring race schedule to be mostly road stuff for the simple sake of changing things up and stressing the body in new ways. So the trail shoes went to the corner of the closet and I dug out my road kicks. Not that I ignore the dirt, that will never happen. For months I ran exclusively on trails and now I would run a majority of my miles on hardtop for a while. And start some speed work. I thought 1h45m for this year at the race would be a good goal to set for myself. 

After a few weeks of training I realized that 1h45m was selling short. I could do better. I was knocking out mile repeats at 7:25 pace with no problem and completed a 13 mile tempo run with 6 miles between 7:30 and 7:20 per mile. I changed my goal to 1h40m and maybe, if things went really well, 1h38m on race day. The consistency and volume I ran November through January was paying dividends. So as race day approached I was quietly confident for a significant PR. 

As the crowd grew in the Activity Center yesterday before the start a buddy told me a mutual friend and very strong runner, Craig Adams, would be pacing a friend of his to a 1h40m time in the half. I found Craig at the start and asked if I could tag along. I thought I could cruise with them at a comfortable pace and then, if things felt right, crank it up about mile 7 or so. I have always been one to err on the side of caution with regards to pacing to avoid the blow up. On that topic, about 2 weeks before the race, Mike Rush told me something that stuck in my mind. Mike thinks I hold myself back. He said I should shoot for 1h35m. What he said was something right out of the Rush Book of Running Strategy... 

"Just go big. Real big. You might have a spectacular blow up or you just might blow your own mind. Either way, you have a great story." Mike Rush

Would you take running advice from this guy?

I feel good as I took the time to warm up by jogging for several minutes, did some short strides and dynamic stretching. It feels awkward being at a starting line and not having two handheld bottles and pockets full of gels. I find a spot next to Craig and his buddy Warren. And we are off running from The Square. Mile 1 clicks off at 7:18, mile 2 at 7:16. I know that's below pace for a 1h40m finish. We knock out a 7:22 over the hills on Tiger Blvd and along McCollum into the wind. Through Glen Brook and Memorial Park we lay down a 7:15 mile into the wind. Doubt began to creep in my mind. I wondered if this was too fast to hold on? I backed off the pace and ran a 7:23 towards the old Ice House and found myself pulling ahead of Craig and Warren. It was now me and Geoff, a buddy that rode with me to the race. He ran 1h33m the past two years so I knew he was strong. Why was I running with him? My pacer was now behind me. I need to back off some more I tell myself as we clip off mile 6 at 7:15 pace around the old fair grounds. 

That's when I decided I belonged here. I would either, as Drew Connor says, raise my shield high in victory or be carried home on it. It was along the cemetery I told the voice in my head to piss off. One way or another I was going to have a story to tell. I looked at Geoff and said the next few miles are a net downhill. Let's get busy.  It worked. Mile 7 @ 7:05, mile 8 @ 7:05, mile 9 down Walton Blvd @ 6:58 and mile 10 @ 6:51 through the Bark Park to Slaughter Pen.
I knew the last 3 miles back to The Square would be where the magic happens. This is where it might hurt. Mile 11 was a 7:06 pace and Geoff fell off the back a bit. Mile 12 was 7:08 pace. I lost count of how many runners I passed from the Bark Park and along the stink plant using the "rubber band" visual aid. All that was left was the climb up Crystal Bridges and then the finish to the Square. I've run that hill at least 100 times over the last 3 years. I did repeats on it two weeks ago. I hit it with purpose. After the first kicker I wanted to stop at the A Street parking lot and look for an oxygen tank. I kept going and passed more runners. On the flattish section before the bridge and Compton Gardens I took a few deep breaths and focused on form all the way to the top. Knee lift, pump the arms, steady and strong. I threw down a 7:28 pace for mile 13, that's pretty good. I cleared Lawrence Plaza and turned to the finish stretch. It was done. 

My official time was 1:34:30, an overall 7:12 pace, good enough for an 18 minute PR, 8th in my age group (damn you Ryan Holler) and 50th overall. That should tell you this race is pretty competitive. Perhaps the stat I take the most amount of pride in is the fact that my final split, from the 15k mark to the finish, was the 26th fastest out of nearly 1,500 runners. Everybody wants to finish strong. At Pumpkin Holler I struggled the last 5 miles. At LM50 I wanted to drop at mile 38 and even my PR at RR50 was marked by a bit of a sketchy final 8 miles where I lost time. But today I finished like a guy that knew what he was doing. And the fact that I threw it down like that on the toughest part of the course makes it even better. 

Thanks to Craig and Geoff for keeping me honest on the course. Thanks to Mike Rush for challenging me. Thanks to the City of Bentonville, Parks & Rec and all the great volunteers for a top notch event. I am fortunate to be surrounded by a talented group runners that openly give loads of crap but also encourage, share and motivate.

Lessons learned:

*The power of the mind cannot be underestimated 

*Consistency + Volume = Results

*Specificity in training is critical

*I'm faster than I thought

Next up? Frisco Rail Road 50k on April 27th. Going for a sub 5 hour time. 

Rocky Raccoon 2013 Race Report

"It's an eating and drinking contest with a little running mixed in."
"Earn this."
"Git your $#!*!"

These were the mantras I used as I returned to Huntsville for round two with Rocky Raccoon. The second was my favorite. Just a reminder to me that it wouldn't be easy and to make good on the sacrifices others had made, namely my family, for me to toe the line that day. I ran it last year as my first 50 miler and was pretty happy with the results. Especially given the rain filled mud fest it turned into on race morning. In 2012 I finished in just over 10 hours and within two weeks was sidelined with a stress fracture in my foot. I wanted to return in 2013 and give an honest effort at a sub 9 hour finish. Despite my horrible race at Lookout Mountain 6 weeks before RR I was confident in my training and ability to get the job done. I was determined to eat and drink more than I had at any race before. I was determined to earn it, even if it meant suffering. I was determined to get mine.

In the words of Capt. Miller from Saving Private Ryan

As with last year Friday evening was spent with friends, both old and new, at Homestead on 19th for dinner. And same as last year both the food and service were top notch. The group was split evenly between a NW Arkansas contingent and some Taturs from Tulsa. Always enjoyable to break bread, share stories and laughs  with like minded folks. Of course the topic of race day concerns came up. My biggest concern was the expected high temperatures reaching the mid 70s. I hadn't run in anything even close to that in months.

Otherwise there were no pre-race jitters to note. I lined up with everyone else simply wanting to go out and do my thing. I quickly found it interesting just how different the course looked from last year when every step required attention due to the footing and mud. I settled into a comfortable pace and watched as several others passed me and noticed how hard each was breathing. I knew I would see most of them again down the trail. Within a few miles I came across Jon Wilson from Missouri. We had met the day before at the race briefing through mutual friends. This was his first 50 and he had the same time goal as I did so we latched on to each other. We kept one another honest, not too fast and not too slow.

Shannon, me and David on Sunday morning

My strategy was to stop at every other aid station and that's what I did. A gel every 30 minutes, Heed in the handheld bottle (not my preference but that is what they offered), regular nips from my flask of Liquid Shot and that's it. I had forgotten my fuel belt back at home and Edward, one of the Taturs, allowed me to use an extra he had. Better than showing up to a race without your shoes, right Tim Harrington? The first loop went off without a hitch and I came in to Dogwood feeling good at 2 hours and 45 minutes. A little faster than expected but no real worry. I knew I could ease off just a bit on the next one. The fuel belt I borrowed wasn't working quite right so I dropped it there, refilled my bottle, gobbled a couple of S! Caps, fresh gels and grabbed a fresh flask. I was out quickly for loop two.

John and I stayed together for much of the second loop too. And as I expected the further we went the more folks we reeled in that had passed us at the start. This loop was highly unremarkable. My splits stayed even and I continued to feel comfortable. About the only thing of note is witnessing a runner, female, operating a breast pump while running on the trail. Not sitting at an aid station but while moving on the trail. That was a first. And Jon Wilson is my witness. Sorry fellas, no pics of that for you. It did begin to get warm on the back half of the loop. I knew staying on top of hydration would be key. My Garmin died. No big deal, in fact I expected it. Everything would be done be feel from here on in. I continued to do my best to drain my bottle between stops as well as 2 gels every hour. I finished the second loop feeling OK at 2 hours and 55 minutes. I was beginning to feel a good hot spot under a toe that I expected so I decided to take a quick look. Not a blister yet so I just cleaned the dirt and grit off, applied some Slik by Skin Strong and changed into a pair of clean socks. One more to go and I had some time in the bank. A full bottle, a new flask and a couple of more S! Caps, fresh gels and I was off to finish this thing.

A little pre-race ritual that gives me good juju

I rolled through Nature Center as I had on the first two loops without stopping. Somewhere on the way to Damnation my stomach decided to throw a party. It began rolling and suddenly it felt that everything I had consumed was just sitting down there. I had the sensation that perhaps I should just puke to empty it out. In addition I began to feel a twinge in my hamstring. I more or less expected that as I had been feeling it in the weeks leading up to the race. What I didn't plan on was the cramp developing in my left butt cheek. That was another first for me. Two weeks before RR I rolled an ankle on a training run worse than I ever had in the past. In fact, I had rolled the same ankle 6 times in about 10 weeks. I assumed the hammy and butt cheek issues were related to compensating for the weak ankle.

The scene at Damnation went something like this...
"What do you need?"
"I think I need to puke."
Volunteers scatter
I didn't puke, just kinda wondered if I should.

That's when Fred Thompson stepped in. He quickly asked me some questions and assessed my condition. As he was doing this I realized that I was no longer sweating (except for my nose). The skin on my face, neck and arms was gritty and dry. I had a slight headache and those twinges of cramps. When in the Hell did this happen? He prescribed some Endurolytes, filled my bottle with ice and Heed and I downed a gel in front of him. The conclusion was that we would re-assess when I returned there in about 3 miles. I left Damnation at 2:04PM so I had 1 hour and 56 minutes to cover the last 10.5 miles and get my sub 9 hour finish. Given the way I was feeling I knew I couldn't waste any time. I left as best as I could.

The Damnation crew, that's Fred throwing the deuces. (photo by  Deborah Scharpff Sexton)

Shannon was leaving Damnation as I had rolled in and looked kinda worked over. By my foggy ultra math he was at mile 46 of the 100 miler. I caught up with him on the "hill" about a 1/2 mile out and walked with him for a minute or two. He was feeling a little rough and I tried to gather some mojo for him and from him. After we walked that first kicker at the bottom I ponied up and began moving again. It simply didn't feel good. I could tell my hot spot was now a raging blister. My abdomen was cramping. My butt cheek was barking at me and I didn't have any juju to move with a purpose. I knew I had to be tough mentally here. I knew what was wrong (dehydration) and I was doing all I could to fix it. I told Fred that I would try to drain my entire bottle before I returned to Damnation in about 3 miles. Since I left at 2:04 I felt if I could get back there by 2:40PM I could try my best to finish under 9 hours. I moved the best I could but it really began to feel like work. I took a number of short walk breaks (20-30 seconds) trying to muster something up. I finally made my way back to Fred and Damnation. The bottle was empty. My stomach still felt bad. So did everything else.

"What time is it?"
"It's 2:46."

Dammit, it was gone. Seriously, a long 46 minutes to cover the 2.7 miles on that little loop? The gig was up. I knew the sub 9 hour finish was not going to happen. But I could still PR. I told Fred I wanted to sit for 5 minutes and drink as much as I could and cool down. I just felt so hot. They counted down the time for me and at 4 minutes I got up and began to make my way to Park Road and the final 8.5 miles to the finish. The first couple of miles were rough but as I reached the top of the double track and turned back into the trees I felt better. By the time I reached Park Road things were coming around again. Not great but better. About two miles from Dogwood I got some energy back and started actually running and not jogging. It hurt but I had some mojo working for me. I made the final turn and could see 9:26:XX on the clock. I tried to finish strong and overheard a couple of comments as I cleared the chute that my pace was good. A mix of disappointment and satisfaction.

Heading out for second loop (photo by EnduranceBuzz.com)

I had missed my goal by hitting a rough patch for 8 miles on the final loop. The time I banked on the first two loops was given back and then some. But I still had a 40 minute PR and felt that I battled mentally pretty well. Much better than I did at Lookout Mountain in December. I really don't think I could have run any harder. I am happy with my effort. Now could I have run smarter? Yes. My fueling was spot on the first loop and damn near on the second. I got off track the last loop when the GI went south but by then it was hydrating that was the priority. I needed more electrolytes and missed the early signs that I was behind the curve there. But bagging a 37th overall in a big race like Rocky Raccoon is nothing I can complain about. I am still convinced that there is a sub 9 hour 50 miler in these legs.

Thanks to the entire Tejas Trails crew, the wonderful volunteers and HSP staff for another memorable weekend in Huntsville. Congrats to all the Goats and Taturs. My man, David Newman, cruised to a sub 24 hour finish in his first 100 miler. Shannon McFarland gutted out a gritty final loop to finish another 100 miler under duress. Stormy Phillips also battled demons out there and brought it home. Mark Riley was stellar and threw down a wicked race. Mark Den Herder proved yet again he knows what he is doing. Russell Bennett had a 2+ hour PR in the 50 miler. Congrats to Amelia and Jeff Elbert on a strong first 50 miler. Jon Wilson, cheers to you for keeping at it and thanks for all that good company.

Lookout Mountain 50 Race Report

Stock photo of Lookout Mountain

Me: "Hey Mike, how you feelin' buddy?"

He was noticeably limping.
Mike: "I rolled my ankle bad before mile 20, It hurts like Hell. How you doing?"
Me: "I think I'm done, probably gonna drop here."
Mike: "Don't you {+@&!%& drop Reeves."
He was serious as he began the climb to the trail head to return to Lula Lake.
So was I. 

I intentionally sat on writing this race report for a reason. I felt I needed some perspective that only time would bring. Then the holidays got in the way. It has been a little more than two weeks and it's now time. Why perspective? Because this race, on one hand, was the single worst performance I have ever turned in. And on the other hand it is now one I can hang my hat on. 

The Race

I knew going in that this course would be a challenge. All one needs to reach that conclusion is to read race reports penned by previous contestants. The amount of vertical is respectable and sections of the course are pretty technical. The fact that most would be finishing in the dark just made it all the more interesting. I signed on to join fellow GOATS Mike, Aaron, Dave and David much less as a race and more as an adventure. But those of you that know me realize that is a difficult distinction for my brain to make. I had stuck to my training plan with just a couple of bumps in the road due to an illness and a Thanksgiving trip. My focus 50 is in February at Rocky Raccoon but I "gave" myself this race as my birthday gift. I expected it to be tough mainly due to the distance but had no doubt about finishing. 

Can't take credit for this one either but funny. 

The GOATS met at the start all decked out in our sweet animal print tech shirts ready to go. Mike (Tiger), Aaron (Bald Eagle) and Dave (Wolf) would be off the front and David (Bear) and I (Owl) settled into the back of the crowd. The start/finish sits atop Lookout Mountain on the campus of Covenant College above Chattanooga. My initial reaction to seeing the mountain the day before was "That's a big ass hill." The course would wind down one side of the mountain and eventually back to the top after about 22 miles and then do the same thing on the other side for the final 28 miles. It was chilly and windy which means it was pretty damn cold. I think everyone hid from the wind as long as possible before the start. By the time it all started I was ready to move and warm up. 

(L to R) Mike, Aaron, Dave, me and David (Photo by Mr. Denson)

I won't bore you with a detailed course description, just the memorable highlights. After the gun sounded we ran through campus to the trail head where all had to hit the brakes. You know how that goes. Like trying to fit 10 pounds of sausage into a 5 pound casing. David and I patiently waited our turn and settled into a shuffle along the narrow single track. We covered a good distance along a scenic cliff face that was pretty technical and required vigilance. Eventually we turned down the mountain and began the long descent to the first aid station. Somewhere along the way I lost my wing man but felt the pace was very comfortable for me. I rolled through Craven's House AS (mile 8 and 1h36m) pretty quickly and continued to the next. This section was quite runnable and I continued to feel very settled in and comfortable. At Nature Center AS (mile 15 and 2h57m) I wasted little time, just top off the handheld and grabbed a few pretzels. Leaving the AS I saw some runners on a different trail close to the course. I assumed they were the 10k folks. Less than 100 yards from the AS I turned left up the mountain and some others followed me. I went about 1/2 mile before seeing a photographer. He looked at me and kinda made a funny face. He then informed me he thought I was on the wrong course. Nice. I turned and went back down. Sure enough, I missed a turn. There were course markers but they had all been knocked down into the damp ground. I yelled back to the AS to tell them they had people going off course and to mark the turn better. Just remember, if you are running this race, turn right leaving Nature Center.

That's me and my owl

The next section climbs back to Covenant College. Yes, it is long but most of it is actually runnable. Miles 18 and 19 were the steepest with about 1,000' of vertical gain. I power hiked those and passed a lot of people going up that climb. Too many? Again, I never felt like I hit the red line, I simply moved with purpose while keeping comfortable. I was feeling pretty good as I rolled back to the start/finish and headed for my drop bag. I had covered 22.5 miles so far in about 4.5 hours. I was expecting about 11 hours total for the race so I was OK with that so far. Maybe a little fast so I'd just slow it down on the last leg a bit. I didn't feel as though I had withdrawn too much from the savings account. It was still breezy up there and it didn't take long to get chilled. I grabbed my gels and slurry and packed them away in my belt. Topped off my fluids, ate some grub and then headed out.

Aaron rolling to a Top 40 finish

The course drops to Lula Lake. This is where my body first began to give signs of something amiss. Not to worry as Lula Lake AS is easily the most beautiful spot on the course. I stopped for a few minutes to enjoy the money shot and to try and collect some mojo. At this point I began to know it could be a long day. Leaving here I soon found myself climbing, literally, back up. This is Eagle Cliff and it includes ropes permanently attached to guide a person both up and down the super sketchy, technical portion of trail. The next 4.5 miles includes a healthy dose of climb. Except for the rope section it is neither steep nor technical. It just goes on for a while.  For me, it was a total grind. Along the way to Long Branch I lost my mojo. I'm pretty sure it was in the tornado section of the course. It sucked the life force out of my body. All of those quick changes in direction, elevation and uneven footing worked me over. I began to feel a couple of blisters and my legs were dying quickly. Apparently it was too much for my Garmin as well as it died along the way. As I slogged into Long Branch I saw Mike. He tried to give me a boost but he was obviously fighting his own demon by then. A post race diagnosis of a split peroneal tendon would explain why for him. At the pavilion I saw Aaron and his dad. Aaron looked pretty fresh. I found a volunteer and asked for a refill and then tried to find some grub that looked appealing. I thought maybe a little break and downing some extra calories might help out.  I think I stayed there for about 15 minutes. I'm not sure. And I really didn't care. Eventually I found the muster to carry on. As I was heading out I caught sight of Dave coming back off the loop. He looked a little worked over but still looked better than I must have been looking. On the lollipop back to Long Branch I found myself pretty much alone but I seemed to be moving OK. And it hurt. I had officially found the pain cave. I grabbed on to a group of four that all seemed to know one another and were from the area. I figured that would be a good way to not go off course again. They did all the talking while I just listened. If I had to guess I would say that 4.5 mile loop was about 3.5 miles of net elevation loss before a mile climb back to the AS. I had done a lot of thinking over those few miles. I was done.

Dave representing with the GOAT shirt

I found another volunteer and asked about dropping. As my luck would have it the sag wagon had just left the scene to take a couple of DNFs back to the finish. He said it would be a while before I could catch a ride. I decided to wait and see. I called David. Yes, I had my cell phone. For the first time I had taken it along. This was at the request of Mike Rush. He thought it would be a good idea if we could send updates on our progress to Drew back at Cencom in Bentonville to be posted on the Rush Running Facebook page. So I called David. I'm not sure why. He didn't answer. I had last caught sight of him as I returned to the course at mile 15. A couple of minutes later my phone rang. I told him how I felt. He didn't try to talk me out of it at the time. As best we could tell he was about 30 minutes out or so. I decided that I would sit and wait for him and see how I felt then. So I sat down and began my quiet little pity party. It was then that I heard a voice. It was a volunteer. His name is Jarret Kinder.

My man, David, rockin' the Grizzly

I figured my ride had arrived. He asked me if there was anything he could do for me. Did I need anything to drink or eat? How was I feeling? I told him my quandary. He took my handheld and filled it up for me. He then told me I looked cold (the sun was dropping low). I realized I was cold. Quite cold. He offered up some hot noodles. I accepted. It was good. He then offered up a thick blanket. It was good too. I sat down on a patch of ground and waited. He came back a few minutes later and checked on me. He reminded me that Lula Lake was only 4 miles away. He said he thought I could make it that far no problem. I knew if I did make it there that I would be all in as there was no way I was dropping 8 miles from the finish. Funny what a difference 4 miles makes. I thought about it for another moment. I began to gather my gear and saddle up. I saw the drop bags for my GOAT buddies that had already moved on and I knew they wouldn't be coming back to retrieve their leftovers. I raided them and stashed a few gels and took Mike's leftover Gatorade powder to make my own. Jarret must have seen something. He came over again to give me some last minute mojo. As soon as I took that blanket off I felt cold again. He offered up his jacket. A really nice and cozy Salomon model. He told me to find the RD at the finish and return it to him. Not many folks would just give away a $200 jacket to a total stranger. He did. No questions asked. And then it clicked. By accepting his offer I had to finish. Otherwise I would feel like a total tool. And right on queue David strolled by. He didn't stop. He didn't even say anything. He just gave me a look. A look that said to me that it was time to piss or get off the pot. He turned away and kept moving along the course. Just before dropping out of sight he gave one final look. I hurried to get my belt on. I was all in.

The Bluff Trail (photo by me)

It took me a 1/4 mile or so to catch up and we hit the trail head together. David had been much wiser about pacing and effort. This was not his focus race either. He was using it, much like me, as a training effort for Rocky Raccoon where he will toe the line for 100 miles. We discussed the return to Lula Lake and the setting sun. We wanted to try and make the rope section before dark. We were gonna have to move to get that done. That meant running tornado alley again, back up the big ass hill before dropping to Lula Lake. I pushed as much as I could. It was a slow mix of jogging and walking. David pulled me along. We didn't make it before dark. About a mile from Lula Lake we had no choice but to turn on the head lamps. And that meant navigating down Eagle Cliff in the dark. David fell once. He still owes me a beer.

Lula Lake (photo by me)

Into Lula Lake AS, topped off the bottle, drank some soda and ate some grub. The blazing camp fire there called to me. I stood there for a moment, mesmerized, before turning and heading up the hill. It was a slow grind getting back up there. We power hiked most of the climb and passed some others. About two or three miles out I got some energy from nowhere. I began to run. This was not a jog. It was running. I navigated around some folks on the tight single track along the creek and up the final section to the road. By then I could hear the PA system at the finish. Once again I was all alone and I had an ominous sensation. While going through a parking lot I saw a guy at his car. He looked to already be done for the day. He looked at me and asked if I had already finished. When I answered negative he told me I was off course. I turned and headed back down the road. I could see lights coming up the trail but where did I miss a turn? Almost all the way back to the dirt trail I saw the power lines and recalled my mistake. Remember, after hitting the road near the finish turn left under the power lines. All those folks I had passed the last couple of miles I had to re-pass again. My lamp was fading and there were some wicked washouts along here but I just wanted to be done. Then the Christmas lights along the chute and a short rise to the finish line. My time was 12h40m which was about 2 hours off of my expected time. The first loop took me 4.5 hours for roughly 23 miles. The final 27 miles would require another 8 hours.

The first 30 miles and 6 hours of elevation. Trust me, there's more. 

Here is what I have decided my mistakes were, in no particular order. I was a bit too zealous in my pace for the first loop and didn't stick to my plan of keeping it mellow there. Although I never felt I was pushing myself it was too much for the long haul. The final result would show that. Looking back on my training I realized that it was missing something. I was now worried for RR50. I didn't see the work that would get me where I wanted to be. With help from Mike Rush that issue has been addressed. I really missed the mark in terms of my fueling. I never felt crappy in terms of GI distress or cramps and physically my feet and legs were pretty good. For me it was an energy issue. After adding up what I expended and what I consumed there was too wide a gap. I got behind the 8 ball and stayed there for too long. Early in training I made a decision to hydrate with water only. While that may work for some and even work for me on shorter training runs up to 4-5 hours the proof is in the pudding that for an ultra it does not work for me. My struggle to finish Pumpkin Holler, despite the PR, back in October only proves that more so. I probably missed out on about 100 calories an hour by drinking water instead of something like Gatorade. After several hours that caught up with me. I was terribly bummed at my performance and time. But looking back now I can see that I finished another 50 mile race against the odds. I was really down in the hole at mile 30 and gutted out another 20 miles to finish what I had started. That's what I hang my hat on today. 

Props to Aaron and Dave for finishing strong in their first 50 mile race. Little surprise there as both of those guys are nothing short of horses. Congrats fellas. Respect for Mike as well for pushing aside the pain and besting us all for a legendary run despite the injury. The guy is not afraid to hurt. A special shout out to Jarret from Rock Creek. You provided much more than a warm jacket. I owe you some mojo. To my wing man, David, I owe this finish to you. I was pulled along from Long Branch and back up that hill twice by you. I hope to return the favor tenfold. 

Now for the fluff. Thanks to David's brother, Michael, for opening his house near Nashville to us on the way out and back. It was nice to have a warm, comfortable bed and a place to clean up. Thanks also to Aaron's family who hosted dinner for us Friday night in Dalton. Great grub and lots of laughs. You'd be hard pressed to find a finer group of folks. 

My first ultra in the Hokas and I have to say they did great. The sizing is maybe off a hair (too short) thus the blisters but my feet felt pretty damn good after 50 miles. Balaga wool trail socks all the way, love 'em. Slick by Skin Strong on all the tender bits prevented any chaffing and keep the blisters to a minimum. Super easy to re-apply at the turn, just a couple of quick sprays and I was good to go. The "slurry" fuel (First Endurance) suggested by Luke Nelson worked great. I simply needed more. I wish I had left a refill of it at Long Branch. About 6,300' of vertical, some sections technical but most were pretty good. The Bluff Trail can be tricky but for me tornado alley was the killer. Solid volunteers, good organization and the best swag I have ever seen. A Patagonia tech tee, a nice hoodie, a beer glass, the medal and the RD gave me a sweet Smartwool shirt that I really like. And, yes, I still have the owl shirt. 

The Gag

Gandolf posted this "enhanced" photo of Mike after CP50

Before the race Rock Creek announced via their Facebook page the chance to have a special announcement made for any runner as the finish line was crossed. All you needed to do was send it to them and they would take care of it. I had an idea. I thought us GOATS were worthy of such recognition. I contacted them and offered some insight on the GOATS including nicknames. Furthermore, I had a practical joke in mind for one, Mike Rush. The RD was all over it. Mike dishes it out as well as anyone. And to his credit he takes it just as well. I knew he would be a good sport about it and it might provide some comic relief for us.

Our fearless and slightly off kilter leader, Mike

And his take home souvenir. That's blood under the skin and that's what a split peroneal tendon looks like.

Some reading this may be aware of Mike's effort at Collegiate Peaks earlier this year. He had a tough go of it to say the least. So in Mike's goodie bag a special prize had been placed. It was a package of men's undergarments along with a letter stating that race officials were concerned and thought it best that he consider wearing said garments on race day. It also reminded him that human waste should be deposited away from the trail and water sources. And then as he approached the crowd at the finish line on race day he heard the following over the PA system...

"Now coming down the chute, out of Bentonville, AR is Mike 'Chocolate Thunder' Rush!"  

He was a good sport about it as expected. And for being so tolerant the RD gave him a Salomon pack. 

Descending Eagle Cliff in the dark (photo by ultrarmhc)

Hay in the Barn

This coming Saturday will be a big step forward for me in my slow recovery from the stress fracture. On that morning I will be on the top of a mountain in Chattanooga, TN toeing the line for the Lookout Mountain 50 Mile Race put on by Rock Creek Outfitters. I'll have some good company as a few other NWA Goats will be making the trek as well. This will be the most challenging course I have tackled to date for an ultra. Athens Big Fork is a tougher course but that is a marathon distance race. Butterfield Trail at Devils Den is tougher too but only 16 miles in length. This is basically a 23 mile loop down and back up the mountain and then a second, separate 27 mile loop down and up the other side. Throw in some water crossings, spectacular scenery and 6,400 ft of vertical and it will be a challenging day. I am using this not so much as a focus race but more of an adventure. And on that notion I should share that this will be the first time that I will be posting via Twitter and Facebook my race progress. The plan is for all of us NWA Goats to give some updates during the race. My goal is a finish time under 11 hours. That would allow me an average pace of 13+ minutes per mile. I plan on going out very mellow (as much as 8 miles of downhill will allow) and enjoying a day out on the trails with at least 300 other runners. My focus race is still RR50 with a goal of going sub 9 hours there. The big question is which Goat will go sub 8 minute pace on the downhill and trash his quads leading to a miserable back half?

After a final tough training run this past Sunday a buddy mentioned "the hay is in the barn". For those of you uninitiated to the Southern vernacular that means what done is done and there is nothing more that a person can do to prepare for something. Now we wait and see.

The thought occurred to me... what is it that I have in the barn anyway? I decided to analyze. I went from two months of no running (post fracture) to cycling, to walking/hiking, to jogging and by late Spring I was running again. In March I cycled a little over 100 miles. There was no running. In April I rode 200+ miles and got in about 20 miles of running (120 in 2011). In May it was nearly 200 miles on two wheels and 45 miles of running (155 in 2011). Then I started back in earnest with 180 miles running in June (130 in 2011) and 190 in July (135 in 2011). I purposefully cut back in the heat of August and logged 130 miles (150 in 2011). I managed 155 miles in September (150 in 2011), 175 in October (140 in 2011) and 200+ in November (185 in 2011). 

As my mileage has gone up my average pace per mile has slowly improved. I began incorporating some "speed" work into my training. It started with strides (10-20 seconds) at 10k-5k pace during shorter runs. I also threw in some tempo runs of 6-10 miles once a week or so. And twice during the last two months I have included a week in which everything I did was fast (at least for me). During those weeks I would cut back about 30% on my total mileage but run every mile with intensity. For me that meant half marathon pace or better if on the road and sub 10 minute miles on the trails. And as always, I make an effort to finish all of my training runs with some kick over the closing mile or two.

That training block has included some monster runs in the Grand Tetons, some PRs at half mary, 25k and 50k distances, a memorable trek along the Ozark Highlands Trail, a return to Lake Wedington and plenty of good times with some good folks. Looking at the numbers I can see the work that has been done. What I like most is the consistency I have been able to get over the last few months. More than anything I believe that will pay off. Now it is taper week and my question is does 50 miles last week count as a proper taper? And that makes me feel pretty good about where things are at currently. Saturday should be interesting. I expect some highs and lows, plenty of smiles and some good stories. Hope your training is going well and that you are healthy and strong. 

Cheers!

Pumpkins, Turtle Heads & Pickle Juice My Pumpkin Holler Race Report

For months I have been making baby steps forward in my recovery from a couple of injuries. And it has been that long since my last ultra. February and Rocky Raccoon to be exact. The comeback was intentionally slow and methodical. With plenty of work put in over the summer to begin building my base back up and a number of good runs and tune up races during training it was time for a big step forward. It was time to "get off the pot". In the last week I ponied up and put my name in the hat for the Pumpkin Holler 50k. This is the second year for this event near Tahlequah, OK. on the J. T. Nickel Preserve. Race day once again included the 50k, 100k and 100 mile options and this year a 25k was thrown into the mix.

The Bridge from Camp Eagle over the Illinois River to the Nickel Preserve (photo property of TATUR)

I really didn't have much of a taper. I did cut my mileage a bit over the last week but kept the intensity the same. And to complicate matters I started fencing lessons with my son the week before which included about 40 minutes of plyometrics (squats and lunges) three nights before the race. On Friday I actually found myself getting nervous. The idea was to use this much more as a long training run and not a focus race. But I have problems accepting that theory. I always have. I guess I'm too competitive. I had to remind myself that my longest training runs had been 16, 17, 20 and 22 miles and those were weeks ago. I also planned on incorporating a 25/5 plan of run/walk that I intend to use at Lookout Mountain.

The course is run mostly on rocky, dirt roads with a short asphalt section in the middle. There are plenty of rolling hills and a few bigger ones along the way. Fellow NWA Goat, David RTR Newman, was along for a go at the Holler. Always good company. Both of us were using this as training for the Lookout Mountain 50 miler due in December. So in the predawn darkness we found ourselves driving the back roads over to Oklahoma. I was fueled up well with a cup of oatmeal, some organic yogurt (with Udo's Oil) and a piece of toast with an egg and a smear of hummus. We arrived at Camp Eagle to join hundreds of others for a day of fun (and some cursing too) with friends, both old and new. Race day forecast was a low in the upper 30s and a high of 80 degrees. That last number had me worried. Thinking about it in my head, the smart thing to do would have been to go out very mellow and then if things felt good at the halfway point, turn it up a notch and see what happens.

A typical stretch of Pumpkin Holler (photo property of TATUR)

It was damn chilly as we removed layers and made final preparations. The sun peeked over the horizon just before the Trail Zombie began the race by smashing a pumpkin on the ground. And with that we were off and down the road. Three runners made a quick dash across the Illinois River and were out of sight in short order. I found myself in a rather large group settled in behind the leaders. It appeared that some folks were moving faster than they wanted in an attempt to warm up. I just wanted to find a more or less comfortable pace and keep it there. Since I despise having too much clothing while running I went with a singlet and shorts only. No gloves, long sleeves, jacket, trash bag, tights or what have you. And for the first few miles I was cold. I did have a pair of arm sleeves I was using. Much less for any protection from the cold but instead to have somewhere to carry my gel flasks since I like to have my hands free. And I don't like fuel belts either. I carried a 20 oz water bottle, 2 x 5 oz EFS Liquid Shots from First Endurance and a Vespa. That's it. No extra gels, electrolyte tablets or other fuel sources.

I skipped my first walk since I was still warming up. About 30 minutes down the road I was nestled in between two groups by myself when I heard footsteps behind me. Like right behind me. It was David. He normally doesn't run this pace so I had to ask. 

"What the hell are you doing?"

"Dude, I'm freaking cold. I'm gonna pay for this pace later on."

So we kept each other company until the first aid station. My plan was to be in and out quickly. No messing around, I want to make it a habit of being efficient. I already knew what I wanted there, water only in the bottle and if fresh fruit was on the table, grab a little. No cookies, PB&J, candy or chips. My plan worked. I was through the aid station in short order and passed a handful of folks that were slower making the transition. That pattern would last all day with one exception. I kept my Garmin on auto-pause and was only stopped for about 8 minutes total on the day. Not too bad. Over the next hour I slowly reeled runners in and passed them on the course or at aid stations. Several miles into the race there was a short out and back section. At the turn I was able to see that I was indeed in the top ten overall. I simply had to maintain it for 3+ more hours. I told myself, just kept moving steadily forward and don't waste time. From there on I would try to keep count of the runners around me. For midpack folks like me a chance at cracking the top ten doesn't come along every day. I wanted to do it. So much for a long training run. True story, Thursday night before the race I was driving home and saw a magnificent bluish shooting star in the western sky. I wished for a top ten finish.

Watch your step here (photo property of TATUR)

Shortly after that out and back the course turned into the wind and wound along mostly exposed road. The sun was in full effect and the temp was quickly rising along with it. I knew being steady on this long stretch would be important. By now the leaders were long gone and the group of us behind them found ourselves getting more and more stretched out. A guy in a green shirt and I had been within spitting distance of each other all morning so I introduced myself. His name is Matt and he lives near Tulsa. He had run the race last year and told me about a spectacular blow up due to going out too fast. He was determined not to make the same mistake this year. I suggested we keep each other honest for a while. So we did.

That's about right

I eventually pulled away as we hit one of the big hills. I got up it faster and true to fashion let my feet go coming down the other side. I picked up plenty of positions doing that throughout the day. I've been practicing my downhill speed all summer which was previously a liability for me. About two hours into the race and between aid stations I found a need for a pit stop. And not the easy water the dirt kind either. Mine would require "accessories" if you know what I mean. The leaves were too small around here. Does the term "turtle head" mean anything to you?

"Where in the hell is that next aid station?"

More Pumpkin Holler real estate (photo property of TATUR)

At mile 17 it appeared. And there wass Edward in his tie-dye shirt ready to help. Not with the turtle head issue but my water bottle. I passed my bottle to him and headed straight for the port-o-pot. Thanks for the help Edward, much appreciated. Back to the other issue, I think it was triplets. And for the record cheap toilet paper and sweaty butts do not mix well. I had no idea how many folks may have passed during my unplanned and extended break. It felt like I was in there for 10 minutes. I had heard runners coming through. I had no idea what the count was now. I sprinted to the table and grabbed a cup of soda and some banana. I saw some yellow fluid in a cup and saw Gatorade bottles. Gatorade sounded kinda good. I'll take that. Gulp! Uh oh, what the *@#$ was that? The gag reflex instantly kicked in but not before some of the pungent liquid made it's way down my gullet. The remainder ended up on the ground after being forcefully rejected. The nice lady manning the table looked disgusted. Pickle juice? Who the #!@% drinks that crap? Friendly suggestion, maybe we shouldn't have the pickle juice right next to the Gatorade?

No, it doesn't

Leaving the aid station I knew my hopes of going sub 5 hour were slim to non existent as the pickle juice and turtle head incident had sucked some life force from my soul. The next several miles which included the 4 miles of pavement were uneventful for the most part. The asphalt is a chance to make up some time but I didn't have it in me today. I finally caught up with the guy who had been in front of me for an hour at the table rock aid station. He looked beat. I picked his brain and asked the volunteers about the next couple of runners in front of us. It sounded as though I was in good shape for a top ten but I wanted to stay in front of this cat here just to make sure. I knew there were plenty of hills in the next stretch. Again, I told myself to keep steady and move forward. But I was starting to fight some demons. My feet and legs were beginning to ache and my stomach was going south. Not a surprise given the unseasonable temperature for the day. I could feel the first twinges of acid reflux kicking in. If I moved too fast my guts would tighten up. I moved well for a couple of more miles before the wheels began to wobble. Miles 24-29 were quite ugly. My pace really slowed down and my 25/5 plan which I had pretty much stuck to all day at times felt more like a  5/5 plan. Physically I was not 100% and mentally I was having issues as well.

I finally decided during mile 28 that perhaps an extended walk would help settle things down and allow some time to muster reserves for a push to the finish. I committed to it and began to walk with a purpose. I gave myself 8 minutes to work it out. Five minutes into it the guy from the last aid station passed me. I stuck to my 8 minute break. I watched him as he passed me and moved down the road. He was moving pretty good. Would I have enough to catch him once I began running again? Making up 2 minutes in two miles seemed like a tough task. My time was up and I began running again, the pace seemed OK. The guy in front of me was within sight. In my mind I attached the hook to him and began to reel him in. But it seemed too slow. Then he broke. He stopped running and began a slow walk. That was all I needed. I could smell the barn and picked it up. I made up the gap quickly and slapped him on the back as I passed. I tried to encourage him to pick it up, that we were almost done. He couldn't find the mojo in the moment though. I managed another 9 minute split as I crossed the river again and wound through the camp ground to the finish. As I approached I heard the voice of fellow NWA Goat, Shannon McFarland, over the PA giving me a shout out. I finished strong but wasn't sure about a top 10 yet.

Pumpkin Holler 50k elevation chart (Garmin 305)

It's always good to hear a familiar voice during a race. Jody McFarland gave me a couple of shouts during the race as she drove by along the course. At my first ultra nobody was more jacked up for my finish than Shannon was. Two weeks ago I paced him a short while during his podium finish at the Arkansas Traveler 100. High fives from him and RD Stormy Phillips as I crossed the finish line. After a quick check I found I finished in 9th place overall and a 30+ minute PR for the 50k distance. I have to be happy with that despite any mistakes I may have made. And just 10 minutes later David rolled in to claim 12th and 1st Old Guy. Get this, he PR'd by well over a full hour. He didn't have to pay the piper on this day. He's crafty. Stellar effort bro and I couldn't be more happy for my running buddy.

TATUR, as always, knows how to do ultra races. Thanks to Stormy, TZ, Brian, Edward and all the volunteers. Thanks to Camp Eagle for opening the facilities to us. The showers on site were very nice to have even if the water smelt like rotten eggs. All in all it was a good day. I have a solid feel for where I am at now and how much more work is needed for Lookout Mountain and a WS100 qualifier. Not that I would run WS100. I'm not stupid. 

By the numbers:

Time 5:21:27

9th place overall and 6th male

31.25 miles (Garmi 305)

Brooks Defyance 3 (road shoes)
2 Vespa
10 oz EFS Liquid Shot

1 turtle head

2 pieces of toilet paper stuck in my keester

.25 seconds, the amount of time to reject the pickle juice

3, the number of times we witnessed the yellow lab head pop above the river bank

1 dead possum

For more information on this race and all things TATUR visit their website here.

*Note: Immediately following my finish I downed a serving of Ultragen from First Endurance. It packs 320 calories and 20g of protein. I then made quick work of another protein drink that had 25g and about 300 calories. I am surprised at how good I felt the next day considering the effort I put in at the race. I had used Ultragen a few times while running in the Tetons this summer with good results there too. At this point I am sold on the stuff.