Rocky Mountain High

Today I ran the Snow Mountain Ranch 1/2 marathon, a trail race at the YMCA of the Rockies in Granby, CO. I ran the race last year, finishing in over 3 hours. It was a cupless race and I neglected to bring a hydration pack or bottle. Needless to say, that was a huge mistake for any race over 10k, but really stupid for a race at altitude. I learned my lesson and was much better prepared this year. I dropped 30 minutes off my time from last year, finishing in the middle 1/3 of the pack. I definitely felt the altitude, but I love this course.  This was my last long run before tapering for the Chicago marathon in 2weeks!

The Hawk

Last weekend I finished the Hawk 50 mile trail race in Lawrence, KS.  This race has been a goal of mine for 7 years.  I signed up to do it in 2016 but a knee injury threw my training off.  I dropped down to the marathon distance instead.  It was just as well, because days of rain forced the race director to alter the course and instead of a trail run, the race was relegated to the parking lots and asphalt roads in and around Clinton State Park.  That wasn't the race I wanted to do.  Still, I always regretted not having done the 50 mile distance.

The Hawk marathon in 2016 was my last marathon.  Although I never stopped running, my training lacked discipline and focus.  Frankly, much of my life lacked discipline and focus.  I gained a bunch of weight and before I knew it, I was technically obese and had become pre-diabetic.  On top of that, I was anemic.  Last April, I took back control of my health.  With the help of my doctors and family, I changed my diet, figured out my anemia, and got my blood sugars under control.  The pounds began to fall and my energy level sky rocketed.  I felt better than I had in years and since I would soon be turning 50, I figured it was time to settle some unfinished business in Kansas.  I signed up for the Hawk 50 mile trail run in January.  Being in good shape and with nine months to train, I was confident and determined.

My training was consistent.  Since January, I have run 3-5 days a week and swim or bike to cross train.  I do body weight strength training 2 or 3 days a week and I do yoga when I can.  My training peaked with a 50km gravel road race 2 weeks ago.  As the 50 mile race day approached, the nerves definitely began to settle in.  I know I've prepared and trained, but can you ever really be ready for a 50 mile race?

My family accompanied me to the race.  We rented a small cabin at the park.  My wife and I woke up early to go to the start.  I was one of 37 who started the 50 mile race at 7 AM.  I settled into the middle to the back of the pack.  The morning was cool enough, but the day was going to get hot, with temps approaching 90 degrees.  Fortunately, most of the trail is covered by trees and in the shade.  The first 5 or 6 miles were pretty easy, highlighted by a stocked aid station around mile 5.  From there, the course became quite a bit more rocky.  After the next aid station at mile 10.5, the run became more of a cross country course before coming back to the same aid station at mile 13.5.  I reached this point at around 2 hrs and 45 minutes, and after seeing my family at the aid station, I told them I'd finish the first 25 mile loop and meet them at the start/finish line, where I would begin the second loop.  

The next 12 miles were considerably harder than the first, and my pace slowed significantly.  Although the course was well marked, I somehow managed to take a wrong turn and came into the aid station the wrong way.  I finished the first loop in under 7 hours, but had a little over a mile to make up because my wrong turn cut the course.  I spoke with the race director, and we decided I would make the mileage up before starting the second lap.  Thus, I walked 1.4 miles with my wife around race headquarters.

I spent quite a bit of time hydrating, eating, and talking with my family at the start/finish before heading out for the second loop.  I felt good, but the weather was heating up and I was a little behind on my hydration.  At mile 33, I was really struggling.  I had never run more than 50 km (31 miles) and this was uncharted territory for me.  Every part of my body was hurting.  I made it to the next aid station, where my family was waiting.  They really energized me and I felt strong at about mile 38.  The next several miles were some of my fastest of the day.  However, as dusk approached and the course became steeper and the terrain more rocky, my pace slowed and I was basically walking at this point.  I tried to "run" as much as I could, but hiking was a safer and steadier option at this point.  My watch died at about mile 40.  I am kind of glad it did, because it kept me from constantly looking at it.

The Hawk has a very generous cut off time for the 50 mile and marathon distance, so I knew I would finish if I just kept going.  As darkness fell, I was basically alone on the course.  I had only seen two other runners during the last 12 miles.  I was tired and sore and just wanted to finish.  My mantra became "relentless forward progress" no matter how slow.

I had no idea how late it was, but as I approached the finish line as the 32nd of 33 finishers, I was greeted by my family, who cheered wildly as I crossed the finish line after midnight, arms raised, spirit high, and extremely proud. 

The Big Weekend is Finally Here (Not the Colorado game.....)

Back in December I set a goal of running a 50 mile trail race on September 9th, the weekend before I turn 50 years old.  At the time, it seemed so far away.  That weekend is finally here. I've trained for and ran over 50 marathons, but this has been different.  For starters, I am 25 years older than when I ran my first marathon!  The weekly mileage is certainly a step up from marathon training, but not as much as you might think.  I had a couple of  50 mile weeks, but most weeks were 20-40 miles.  It's about all a busy surgeon and family man could manage.  I also did a lot of swimming and biking while I trained for a triathlon earlier this summer.  I think the cross training helped keep me healthy physically and the variety was a nice mental break, as well.  

Despite the cross training, I dealt with a series of running related issues while training.  I've had chronic plantar fasciitis, hallux rigidus, a Morton's neuroma, a calf strain, and a hip issue that I never did diagnose.  My hip got better with a little bit of rest.  I healed my calf strain with PT, a temporary brace, and yoga.  My foot issues got a lot better when I went to a slightly wider shoe and went up 1/2 size from what I used to wear.  

I am not sure I could ever be as prepared as I would like to be for a race that will take 12-15 hours to complete.  I wish I had a few more long runs.  I should have done some more hills.  I wish I was a few pounds lighter.  Still, I am ready.  Since I started training in January, I've logged over 830 miles. I ran my fastest half marathon in years.  I've run  in torrential downpours and extreme heat.  I've run in the wee hours of the morning.  I have explored nearly every inch of Wilderness Park between Van Dorn and Saltillo.  I've done two races of 6 hours or more.  I am ready.  Hawk 50 mile trail race, here I come.

https://www.hawkhundred.com

Seeing Double this Weekend

This weekend I participated in the annual Gravel Worlds, and I decided to make it a double!. I ran the 50k ultra marathon yesterday, finishing well under 7 hours as temperatures approached 100 degrees. Given the heat and humidity, I was just happy to finish.  

Overnight rain led to cooler temperatures for the 50k gravel bike ride this morning, but the course was soft, slick, and muddy. I finished my first ever gravel bike ride in a little over 3 hours.  

Overall, I was pleased with my effort and glad to be a part of an amazing weekend of racing.  Lincoln should be very proud of this event.

https://www.gravel-worlds.com

MY EXPERIENCE WITH YOGA

I first tried yoga over the lunch hour during my first or second year of medical school.  I didn't know much about it, but I thought it might be a good way to reduce stress, which I desperately needed then.  I struggled through the poses and decided that yoga wasn't for me.

A few years ago, I gave it another shot.  Lincoln Yoga Center was a few blocks from my house and they offered a free introductory class.  I enjoyed it and began going somewhat regularly.  COVID-19 interrupted my new yoga practice.  Yoga via Zoom just wasn't for me.  Many others felt the same and the studio was forced to relocate.

Two years ago I fell down some stairs and broke my ribs.  I couldn't run or do much of anything.  I decided that I would give yoga another try.  Although I had to modify some poses, I was surprised how much I was able to do, even while nursing a very painful injury.  I went as often as I could, because I couldn't do much else.  I think yoga actually helped my ribs heal faster.  Thus, I got back into the routine of a somewhat regular yoga practice.

Now, I try to go once a week.  It helps with my original goal of reducing and managing stress. I've also become stronger and more flexible, both on and off the yoga mat. If you are looking to reduce stress, become more mindful, improve strength, balance & flexibility, give yoga a try.  There are lots of yoga videos online, but even better, give your local yoga studio a try.  

Namaste.

HOW I HEALED A CALF STRAIN IN 4 WKS

 I have been training hard for a 50 mile trail run in September.  As I began to experience more foot pain, I changed shoes to a wider, more cushioned shoe.  This felt great at first.  However, I later discovered that the new shoe I was wearing had a little less "heel drop" than my tried and true Asics Kayano.  This little bit of extra strain on the calf and achilles resulted in a low grade gastrocnemius tear.  I knew exactly what it was.  6 wks of rest should take care of it, but that was just not time I could afford to lose training.

I put myself in a CAM walker boot to rest the calf as much as possible.  After several days the pain lessened, and I transitioned to a more functional AFO brace that I got from Premier O&P.  I was able to swim and bike through the early stages of the injury, and the AFO allowed me to do some hiking on a family vacation in Yellowstone.  I took about 10 days off running.  I was able to do a 10 mile trail run very slowly a week and a half after the injury.  The calf felt pretty good, but I had to stop when my hip started hurting, probably a result of compensating for the calf.

I got into physical therapy the next week, and worked with Chuck at Snyder PT.  He's been doing ultrasound, dry needling as needed, and has instructed me how to warm up properly.  Over the next two weeks, I mostly swam and biked, and did 2 very short runs of 2 and 2.5 miles.  My calf hurt after the 2 mile run, but responded well to dry needling.  The next week I was able to do a 5 mile run with virtually no pain.  The real test was coming up though--the Dizzy Goat.

The Dizzy Goat was an important race on my calendar.  It was a 6 hour trail run in the heat of the day at Chalco Hills in Omaha.  If I could do this run, I was on track for my 50 miler in September.  If I failed, the 50 miler was in real jeopardy.

With a heel lift in my shoe and compression sleeve on my calf, I embarked on the 6 hour run last Saturday at 1PM.  Having not run more than 5 miles the two weeks leading up to the race, I was really nervous.  My calf felt a little tight after a few miles but loosened up.  At Chuck's suggestion, I used a muscle roller after every 3 mile loop, and this kept me going for 24 miles.  I was happy and relieved that the race went so well.  

I am grateful for the help and support of Brandon at Premier O&P and Chuck at Snyder PT.  Thanks guys!!  I'm also back to my Asics Kayano.  Sorry I cheated on you!  Never again!!

DIZZY GOAT COURSE AND ELEVATION

 Here is a screenshot from the Dizzy Goat Trail Run last weekend in at Chalco Hills in Omaha.  I completed eight 3 mile loops in under 6 hours.  The winner completed 10 loops!