2012 Croom Fools Run – Part I

Who would have ever thought that bonking on a training run was the best thing that could have ever happened to me in training for the Croom Fools Run.  Since the start of the year I focused solely on mileage and built up to a fairly significant weekly base.  I was pleased with my progress.  My body was responding well. I was staying healthy and uninjured.  I was confident . . . over-confident.  

Then I bonked.  

Less than a month out from Croom on what should have been a routine four hour trail run, I bonked hard.  It was bad but fortunately I was only two miles from the end of the trail when it happened.

I was initially in denial and considered it a fluke.  Luckily, something in the back of my mind kept nagging at me.  There was an element missing from my training, something that if I didn’t address, would result in disaster.  So I read.  I googled.  I jumped into online forums.  I asked questions, lots of questions, of anyone I could find with experience (Thanks Chris and Don!).

What I ultimately discovered was that I was neglecting race nutrition.  I was taking in way too few calories to sustain an entire day of running.  I also learned about the delicate balance between hydration and electrolytes.  I realized I was experiencing an electrolyte deficiency that was just beginning to display symptoms at training distances of 25-30 miles that had I not corrected would have spelled disaster in the race (something I witnessed personally at Mile 43).

I stumbled on an amazing resource for ultra runners – an online community called Trail Runner Nation.  Among other things they have podcasts featuring interviews with experienced ultra runners and experts on subjects like coaching and nutrition for endurance athletes.  I discovered products like Succeed S-Caps (electrolyte pills) and Hammer’s Perpetuem.   I cannot sing the praises enough of both of these products.

In my last few weeks of training I was able to test and tweak my caloric and electrolyte intake.  I nearly doubled the amount of calories I was taking in per hour.  I shunned Gatorade and Gels in favor of a miracle pill that I popped just once or twice an hour.  Bonking was the best thing that could have happened to me and these changes paid off – big time. 

I successfully completed the Croom Fools Run 50 Mile Ultra on Saturday with a time of 11:07:01.

The course is a 15 mile loop hiking trail through the CroomWildlife Management Area, part of the Withlacoochee State Forest in Brooksville, FL.  The 50 mile race included a 5 mile starter loop and 3 full loops around the hiking trail.

Here are the stats:

Race Stats
Starters:           77

Men:                52

Women:           25

Finishers:         61

Finisher ratio:  79%

(Interestingly out of 16 runners that dropped, only one was a woman)

My Stats:

Time:   11:07:01

Pace:    13:20

Overall Place:  39^th

Gender Place:  24^th

Age Group:     10^th

Once again a mid-packer.  Out of 77 starters I practically had the median time.  Am I happy with that?  For my first 50 miler to finish middle of the pack when the pack consisted of athletes capable of running 50 miles – HELL YEAH!

Lap Breakdown

What I like about this chart is that although I slowed down with each loop, I improved significantly relative to the field – from 45^th after the 5 mile starter loop to 20^th for the final 15 miles.

I have so much to say about this race that I know it will turn into a book if I don’t restrain myself.    Suffice it to say for now that the race was an awesome experience.  From the organizer to the volunteers to the route itself.   I’ll post a complete blow by blow in the next few days.

The dirty little secret behind America’s obesity epidemic.

The alarming increase in America’s obesity rates has been featured in the news lately.  Unfortunately, the trend has even touched this intrepid runner/blogger.  I have packed on 15 pounds in the past year.  In that same time period I ran 1,373 miles, an average of 114 miles per month.  I trained for and ran a 15k, 2 half marathons, 2 full marathons and an ultra marathon.  So how is this possible, you may ask?

To get to the bottom of this mystery I took on the arduous task of analyzing my running log.  Hidden deep within the bowels of that digital labyrinth I discovered the horrible truth.

As I scanned through my notes a definite pattern emerged.  Here are some samples:

 . . . . Deleon Springs State Park Trail run with the West Volusia Runners followed by grill-your-own pancakes at the Sugarmill . . . . enjoyed a couple of beers at Genuine Bistro after a 5 miler with WVR  . . . .  Victoria Park meets Deland Hills.  Had this delicious French toast sandwich at Half Full Coffee House . . . . WVR Dunkin Donuts run . . . .Chicken dancing and German beer at Hollerbach’s . . . . Tammie made awesome cupcakes for the 4^th of July run at Gemini . . . . Gemini Springs run with WVR followed by pancake breakfast at IHOP . . . .  WVR Christmas party . . . . Pasta dinner at Vienna Café after the WVR run tonight . . . . Jennifer’s banana bread . . . . $1 burger night at Dexters run with WVR . . . . Run through the Stetson U campus with WVR followed by Ice Cream at Sweet Spot. . . .    

  

I could go on, but I think you get the point.

So don’t blame fast food for America's expanding waistlines.  There are 1000’s of running clubs in the US that are gaining in popularity at precisely same time obesity rates are on the rise.  Coincidence?  I think not!

Protect yourself!

Keep your distance! 

Stay away!  

Running clubs are fattening . . . and addictive, a dangerous combination!

Eat Like a Kid Again

I’m tapering again, which means it’s hard to focus on anything other than my upcoming 50k.

Today I killed time by researching and obsessing over fueling strategies during the race. It seems that the optimum fuel for these endurance events combines simple sugars (for a quick release of energy) with complex carbs (for a longer energy burn). The most frequently cited examples I find are:

Candy bars
Donuts
Peanut butter and jelly sandwiches
Soda
and let's not forget about chocolate milk afterward for recovery.

I get to eat like a kid again and people still look at me like I’m crazy for running this far.

Guilty Pleasure No More

Although not a part of my recovery routine after every long run, I occasionally like to enjoy a tall glass of chocolate milk. I first remember hearing about the benefits of chocolate milk during all of the hoopla over Michael Phelps in the last summer Olympics. Shortly after his daily dietary indulgences were laid bare for the whole world gawk at I also began to read about it in running literature.

I’ll drink it straight up, or if I’m feeling rambunctious I’ll blend together the milk, a banana and ice for a nice smoothie. I know people that toss in some protein powder for good measure too.

Out of curiosity I compared the nutrition labels of chocolate milk and Mix 1 Enhanced Protein Shake. I used Mix 1 because I had some around the house, another race freebie, I assume it’s similar to other protein shakes on the market.

Look how similar they are:

So given the choice between something that sounds as appetizing as an “enhanced protein shake” and chocolate milk, which would you rather drink? For me it’s an easy choice. I’ll take the one that makes me feel like a kid again the moment it hits my taste buds.

In the spirit of Michael Phelps’ disclosure, I’ll also share my lunch today. I’m fueling up for my first 20 miler tomorrow.

A huge helping of beef tips over whole wheat noodles. Yummy!

Dealing with DOMS

No, not him.

Or those.

Or her either. Now behave!

I’m talking about Delayed Onset Muscle Soreness.

I decided to research this subject after being particularly sore and stiff for days after my last long run. I have experienced this often enough and believed it to be a necessary evil that just had to be “toughed out.” The only thing I ever really tried to do to alleviate it was to just keep moving. I found that long periods of inactivity following a hard or long workout seemed to increase the muscle aches and stiffness. Unfortunately for me, my lifestyle does not allow me to avoid long drives or hours spent sitting at a desk.

Here are a few tips I gleaned to help reduce the irksome effects of DOMS:

First, properly warm up before and cool down at the end of a hard or long workout.

Next, mangia! Protein, protein, protein . . . did I mention protein? As soon as possible after the workout consume carbs and protein to both refuel and help heal your muscles. Anti-oxidents are also reputed to aid in the healing of damaged muscles. You could always look to sensible sources for these anti-oxidents, like nuts and berries, but I prefer something a little more satisfying, like dark chocolate, dark beer or red wine - in moderation of course. ;-}

RICE. Rest Ice Compression Elevation. You’re probably tired of hearing it, but it seems to be the answer to nearly every sports related malady.

Finally . . . massage, and I’m not talking about the kind offered by Mistress Fatima Fetish (pictured above). Either a professional sports massage or self massage using tools like The Stick or a foam roller.

Of all of the things I have discussed here, massage is the one that is noticeably absent from my post workout regimen. I intend to rectify that as the end of my marathon training approaches.  Or maybe I'll just see if Ms. Fetish can fit me in to her busy schedule.

For a little more detail, I found this article particularly useful on the subject.

I'm Starvin'!

My appetite has been out of control the past two weeks and I can’t figure out why.  I reached my weightloss goal last month and have now slightly increased my caloric intake to get into more of a maintenance mode.

I have also slightly decreased my weekly mileage this month.  I'm having fun running with the West Volusia Runners on group runs. My pace has improved by trying to keep up with more experienced runners, but their runs have been just a little shorter than my recent training runs. I am adding an extra workout this week, but even with that I will be about 5 miles short of my average weekly mileage over the past two months.

Despite eating more and exercising less – I’m starving.

My breakfast usually consists of fruit and a granola bar. I’m thinking about adding some more carbs, like a bagel. Hopefully that will help.

I start my marathon training in earnest in just a few weeks.  I expect to have to dramatically increase my caloric intake after that. Poor me :) 

It's going to take some experimenting to find the right balance.