Saturday, February 14, 2009
Good link to pictures from 2009 Uwharrie Mountain Run
These are some great pictures that were taken by a member of the VHTC who was run walking the Uwharrie due to an injury.
Saturday, January 24, 2009
Where you been?
No post since October, what's up with that? Time to catch up....I've been training all winter and I even added a marathon since New River 50k, I also enjoyed the food and drink of the holidays.
Running and Training.
After New River it was hard to put in big mileage weekends so I focused on the fun aspect of running, my wife and I had planned to do the Kiawah Marathon in December, I knew that I could handle the distance and I wasn't focused on time just going to have fun. Ann was going to do the half and I was planning on staying with her the whole time, then I would do the second loop for marathon.
My longest run was only 14 miles in preparing, but honestly I needed the time after New River to rest. I had a good race, throwing time out the door and focusing on the event itself makes for a great day. I really enjoyed the scenery, the people and just enjoyed running, miles 22 through 26 were hard, but I finished and my time wasn't off that much. The biggest part was that the days after I wasn't that sore, so my training is working.
I've also was able to run with my friends both in the neighborhood and on the trails, that's living!! The runs up at Paris Mt have been great, I can feel the effects of last years training, my confidence and my endurance on the trails is improving, I'm really looking forward to my Ultras in 2009.
Big shout out to Team Dirty Feet, thanks for friendship and fun!!
As of December of 08 I've added the concept of "Crossfit" to my workouts plus I'm back into doing "Bootcamp", I'm like a kid in the candy store. The concept incorporates weights, physical exercises like push ups and pull ups into a super set routine. I can already see results! I've added it to my workout schedule, which gives me some time off the road, which is making my running stronger.
Goals for 2009!
1. Run smarter not just increase the mileage. Quality miles.
2. I want to be able to do 15 Pull ups.
3. 75 push ups in 2 minutes.
4. Slow down and enjoy life.
Races for 2009
1. Uwharrie Mountain Run 20 miler
2. Buncombe 34 miler
3. Chattooga 50k
4. Dupont Waterfall Run
5. 50 Miler ( I haven't committed at this point)
I wanted to take a minute to say how proud I am of my friends accomplishments for 2009.
To the Florida Ironman Gang, Great job, you guys rock, while your race time where off the charts, the commitment to the training was inspirational.
Robin, 54 Horton miles, you know it has inspired me, great job, great planning, you showed what being an Ultra runner is all about, Hooya!
Michael, awesome job on the New River 50 K, you didn't just run your first Ultra, but you crushed it, truly awesome job with the race and the training.
Pastore, thanks for the advice, positive encouragement and friendship.
See you on the trail!
Mike
Running and Training.
After New River it was hard to put in big mileage weekends so I focused on the fun aspect of running, my wife and I had planned to do the Kiawah Marathon in December, I knew that I could handle the distance and I wasn't focused on time just going to have fun. Ann was going to do the half and I was planning on staying with her the whole time, then I would do the second loop for marathon.
My longest run was only 14 miles in preparing, but honestly I needed the time after New River to rest. I had a good race, throwing time out the door and focusing on the event itself makes for a great day. I really enjoyed the scenery, the people and just enjoyed running, miles 22 through 26 were hard, but I finished and my time wasn't off that much. The biggest part was that the days after I wasn't that sore, so my training is working.
I've also was able to run with my friends both in the neighborhood and on the trails, that's living!! The runs up at Paris Mt have been great, I can feel the effects of last years training, my confidence and my endurance on the trails is improving, I'm really looking forward to my Ultras in 2009.
Big shout out to Team Dirty Feet, thanks for friendship and fun!!
As of December of 08 I've added the concept of "Crossfit" to my workouts plus I'm back into doing "Bootcamp", I'm like a kid in the candy store. The concept incorporates weights, physical exercises like push ups and pull ups into a super set routine. I can already see results! I've added it to my workout schedule, which gives me some time off the road, which is making my running stronger.
Goals for 2009!
1. Run smarter not just increase the mileage. Quality miles.
2. I want to be able to do 15 Pull ups.
3. 75 push ups in 2 minutes.
4. Slow down and enjoy life.
Races for 2009
1. Uwharrie Mountain Run 20 miler
2. Buncombe 34 miler
3. Chattooga 50k
4. Dupont Waterfall Run
5. 50 Miler ( I haven't committed at this point)
I wanted to take a minute to say how proud I am of my friends accomplishments for 2009.
To the Florida Ironman Gang, Great job, you guys rock, while your race time where off the charts, the commitment to the training was inspirational.
Robin, 54 Horton miles, you know it has inspired me, great job, great planning, you showed what being an Ultra runner is all about, Hooya!
Michael, awesome job on the New River 50 K, you didn't just run your first Ultra, but you crushed it, truly awesome job with the race and the training.
Pastore, thanks for the advice, positive encouragement and friendship.
See you on the trail!
Mike
Sunday, October 12, 2008
New River 50k
Seems lately that my posts have been few and far between, I agree. I've been heads down at work and with my training, and it seems that the desire to blog is last in line.
My second ultra is in the bag, done, and what an experience, much better showing than last time. The course was flat as a pancake, the weather was perfect and I was ready physically, no Achilles Tendinitis. I finished with a time of 6:16:39, I' m very happy with my time considering what happened on the coarse.
The weather was perfect for running as I said, we arrived at the coarse it was around 55 degrees, light fog and a slight breeze. With a group countdown, the rabbit was gone and about 100 people headed for Cliffview turnaround. Mike and I were shocked at how fast people were heading out the gate, we both were working to maintain our pace knowing that it was a long day.
The first 17 miles went excellent, Mike found his groove and headed out, and I found the pace that works for me, I wouldn't see him until the turnaround. I ran with several people of different speeds and locations, I rant with a lady from Pinehurst, NC who is a South African, great conversation about the state of Africa. I next hooked up with a guy name Skip from Tennessee, who was doing the Run/walk method. We both ran the same pace and settled in for about 10-12 miles.
At the turnaround, I felt great, slight ting in my IT band, ate some food and headed back out. Around mile 19 my IT band really started to hurt, I continued to do the run/walk (5/1) but it became harder to do 5 minutes of running. This is where the mind can't shut you down. I really focused on the problem, so I settled in for short run, long walk at a strong pace. I made it to the aid station at 21, refueled and settled back in to the short run, long walk but this time I would add some IT band stretches and massage. Around 24, another runner caught up with me, who I had been passing back and forth for about 6 miles, he asked how I was doing and said the magic words, "do you want some Ibuprofen", I could have cried, the gods were looking after me.
I made it to the 26 mile aid station and the meds were working, the pain started to go away, or at least I couldn't feel it as bad. Now the short run, long walk were now becoming longer run, less walk. I was feeling much better and started to pick up my pace and the distance that I could run. I reeled in 3 runners in the last 5.5 miles, by now I was feeling great mentally, I had overcome this problem, which I feel is a big part of ultra running.
As I came out of the woods, I could see the parking lot and the finish line, I was about a quarter mile from the finish, but when I came out in the open, and the people at the finish line saw me, you could hear the hooping and yelling, man that felt great. At this point I didn't want to jogg in I was going to sprint across that finish line. I saw my buddies Mike and Gunnar by the river and they started yelling and I was juiced. I crossed at 6:16:39.
I thought I had a sub 6 going for most of the day, but I learned alot of lessons throughout the day, which is why I am so pleased with my time.
I want to thank all my training buddies, I've enjoyed the whole training season, I couldn't have done it without you. Thanks to my family for giving me the time to train, love you.
Pictures will be out soon.
Mike
My second ultra is in the bag, done, and what an experience, much better showing than last time. The course was flat as a pancake, the weather was perfect and I was ready physically, no Achilles Tendinitis. I finished with a time of 6:16:39, I' m very happy with my time considering what happened on the coarse.
The weather was perfect for running as I said, we arrived at the coarse it was around 55 degrees, light fog and a slight breeze. With a group countdown, the rabbit was gone and about 100 people headed for Cliffview turnaround. Mike and I were shocked at how fast people were heading out the gate, we both were working to maintain our pace knowing that it was a long day.
The first 17 miles went excellent, Mike found his groove and headed out, and I found the pace that works for me, I wouldn't see him until the turnaround. I ran with several people of different speeds and locations, I rant with a lady from Pinehurst, NC who is a South African, great conversation about the state of Africa. I next hooked up with a guy name Skip from Tennessee, who was doing the Run/walk method. We both ran the same pace and settled in for about 10-12 miles.
At the turnaround, I felt great, slight ting in my IT band, ate some food and headed back out. Around mile 19 my IT band really started to hurt, I continued to do the run/walk (5/1) but it became harder to do 5 minutes of running. This is where the mind can't shut you down. I really focused on the problem, so I settled in for short run, long walk at a strong pace. I made it to the aid station at 21, refueled and settled back in to the short run, long walk but this time I would add some IT band stretches and massage. Around 24, another runner caught up with me, who I had been passing back and forth for about 6 miles, he asked how I was doing and said the magic words, "do you want some Ibuprofen", I could have cried, the gods were looking after me.
I made it to the 26 mile aid station and the meds were working, the pain started to go away, or at least I couldn't feel it as bad. Now the short run, long walk were now becoming longer run, less walk. I was feeling much better and started to pick up my pace and the distance that I could run. I reeled in 3 runners in the last 5.5 miles, by now I was feeling great mentally, I had overcome this problem, which I feel is a big part of ultra running.
As I came out of the woods, I could see the parking lot and the finish line, I was about a quarter mile from the finish, but when I came out in the open, and the people at the finish line saw me, you could hear the hooping and yelling, man that felt great. At this point I didn't want to jogg in I was going to sprint across that finish line. I saw my buddies Mike and Gunnar by the river and they started yelling and I was juiced. I crossed at 6:16:39.
I thought I had a sub 6 going for most of the day, but I learned alot of lessons throughout the day, which is why I am so pleased with my time.
I want to thank all my training buddies, I've enjoyed the whole training season, I couldn't have done it without you. Thanks to my family for giving me the time to train, love you.
Pictures will be out soon.
Mike
Tuesday, September 9, 2008
Sailing in San Francisco Bay
I had to travel to San Francisco for a business trip last week, after my event, some friends and I chartered a 34' sailboat and enjoyed two days in San Francisco Bay. I captured some video to show you how much fun we had on the boat. The sailing was awesome, great wind both days, no clouds in the sky, simply beautiful.
Golden Gate Bridge Run
I also did a 15 mile run from the Ferry Building at Market Street, along the waterfront, up to the Presido, then across the Golden Gate Bridge. Mark one off the Bucket List. I had so much fun running with my co-workers. The bridge is full of walkers, bikers, and runners. Ask me about the naked woman on the bridge, next time were running.
The Golden Gate Bridge from the trail that takes you up to the bridge.
San Francisco from the middle of the bridge, sunrise from the west coast.
My co-worker Andy and I at the turn around.
Signs on the bridge, sometimes the training sucks, but not this bad. (I know I'm bad)
Me and the guys at the start, time O'Dark thirty.
Bruce and Andy starting out across the bridge.
Enjoy
Mike
I had to travel to San Francisco for a business trip last week, after my event, some friends and I chartered a 34' sailboat and enjoyed two days in San Francisco Bay. I captured some video to show you how much fun we had on the boat. The sailing was awesome, great wind both days, no clouds in the sky, simply beautiful.
Golden Gate Bridge Run
I also did a 15 mile run from the Ferry Building at Market Street, along the waterfront, up to the Presido, then across the Golden Gate Bridge. Mark one off the Bucket List. I had so much fun running with my co-workers. The bridge is full of walkers, bikers, and runners. Ask me about the naked woman on the bridge, next time were running.
The Golden Gate Bridge from the trail that takes you up to the bridge.
San Francisco from the middle of the bridge, sunrise from the west coast.
My co-worker Andy and I at the turn around.
Signs on the bridge, sometimes the training sucks, but not this bad. (I know I'm bad)
Me and the guys at the start, time O'Dark thirty.
Bruce and Andy starting out across the bridge.
Enjoy
Mike
Tuesday, August 26, 2008
Dude those some hairy legs!
Most of the time you have the name of your blog in mind before you sit down and bang the keyboard. Today I knew that I was gonna add some before and after pictures of my new shoes, it's a running joke in TDF (Team Dirty Feet). When I saw the pictures I laughed at the first one of my new shoes and the new name was born.
Ok hears the pitch, I bought some new Montrail Odyssey trail shoes last week, and I broke them in at Croft State Park on an 18 mile run...any Montrail people listening, need sponsorship :) another TDF inside joke.
TDF headed to Croft State Park for our weekly long run, while not to hilly, long steady climbs they had, mostly the course we ran was horse trail and single track. We saw wild turkeys, deer while running, don't see that in the neighborhoods. The course is marked as 6.5 mile loop, but after the first loop we had 5.35 on the Garmin.
So in TDF fashion we did three loops plus a detour and got 18. Again I'm struggling a bit with the mileage, not sure whats up, maybe its just the weekly mileage increase, I was fine until the third loop, started getting a little hotter and more humid plus my IT band started hurting like crazy, thats a new one. I pushed through finished my 18, the rest of TDF looked strong.
I'm not really gonna freak out on the way I felt, I think all this over analyzing will drive you crazy. My knee hurt, stretch more, it's pretty simple. This week is focused on relaxing, stretching and eating properly.
Gotta love this, TDF talked me into doing an ICE BATH, all I could think about was the Seinfeld episode with George "Shrinkage". So I stopped at the store and got two 10 pound bags of ice. Instructions were to fill bath with cold water, get in adjust, yeah right, then add first bag of ice. Next wait 5 minutes or until ice is melted then add second 10 pound bag of ice.
Observations! Damn thats cold! Don't move or very cold water hits other parts of body. Upside I think it did help. Next time we just stick to one 10 pound bag.
Ok here are the pictures of my new shoes
Before (Pretty new shoes)
After (Real trail shoes).. even the laces look tired :)
Enjoy the trails!!
Mike
Ok hears the pitch, I bought some new Montrail Odyssey trail shoes last week, and I broke them in at Croft State Park on an 18 mile run...any Montrail people listening, need sponsorship :) another TDF inside joke.
TDF headed to Croft State Park for our weekly long run, while not to hilly, long steady climbs they had, mostly the course we ran was horse trail and single track. We saw wild turkeys, deer while running, don't see that in the neighborhoods. The course is marked as 6.5 mile loop, but after the first loop we had 5.35 on the Garmin.
So in TDF fashion we did three loops plus a detour and got 18. Again I'm struggling a bit with the mileage, not sure whats up, maybe its just the weekly mileage increase, I was fine until the third loop, started getting a little hotter and more humid plus my IT band started hurting like crazy, thats a new one. I pushed through finished my 18, the rest of TDF looked strong.
I'm not really gonna freak out on the way I felt, I think all this over analyzing will drive you crazy. My knee hurt, stretch more, it's pretty simple. This week is focused on relaxing, stretching and eating properly.
Gotta love this, TDF talked me into doing an ICE BATH, all I could think about was the Seinfeld episode with George "Shrinkage". So I stopped at the store and got two 10 pound bags of ice. Instructions were to fill bath with cold water, get in adjust, yeah right, then add first bag of ice. Next wait 5 minutes or until ice is melted then add second 10 pound bag of ice.
Observations! Damn thats cold! Don't move or very cold water hits other parts of body. Upside I think it did help. Next time we just stick to one 10 pound bag.
Ok here are the pictures of my new shoes
Before (Pretty new shoes)
After (Real trail shoes).. even the laces look tired :)
Enjoy the trails!!
Mike
Thursday, August 21, 2008
Just Rambling!
It's been 11 days since my last blog, I've been running lately but something is way off. It started last Thursday, I went to Umstead State Park in Raleigh, NC to run my weekly long run of 16 miles. I took my trail shoes since I thought that I would be on single-track trails. I've been having problems with these shoes and I knew better, should have listened to my inner self.
I did the first 4 miles on single-track then came to a gravel road, took that expecting to get back on single-track. I ended up staying on this road making several switches to side roads, mixing the trail run to an overall run of 11 miles of pure "hell". To sum it up, the run just sucked, period. I felt sluggish, no energy. I thought about it and I didn't eat well for lunch, I didn't were my good shoes, I didn't take extra water and it was very humid. I paid the price!
Move to Saturday. I'm now in Winston Salem at a soccer Tournament with my oldest son, I got up early that morning to go for a run, thinking that I would do 7 miles, again I felt sluggish. Now I'm freaking out, second run in three days and I have no energy. I powered through got 5 miles and went to the soccer fields. Another day, oh well. Better to be on the fields watching my son play.
On to Sunday, still in Winston Salem for the Soccer Tourney, I got up to run the same route as Saturday, it was very humid and I only had the energy for 4, this sucks! Now I'm a wreck. I am supposed to run 16 on Saturday and 10 on Sunday, and I'm struggling through 4 and 5. Ok stay in control, stay in control.
It' Monday, ugh....So now I'm pissed, my friend Gunnar called me to say that the Ironman gang was going to run 18 Monday night, redemption time. I'm in!!!. I met the boys that evening to run my 16 not 18, our goal is 3 loops of 6. First loop, I go out feeling good, and too fast, slow down I'm telling myself. Second Loop, feeling good on the start, but around mile 8, I'm feeling it, mind is going to panic, be cool, stay focused. I'm still running strong. I finish the loop now I'm at 11 miles. I head out for 5 miles, you can do this, I get about 2 mile into 5 and I'm fading hard, getting dizzy, lightheaded. I stopped at the water hole and cool off and drink up At this point, just get back to the car, finish the torture. I make it back get 14 for the evening, not 16 but oh well.
Humpday!, half way to the weekend. I go out for my daily grind, need six, but mentally I succumb to doing 4. So I take off and I feel good no Great. I see a friend and we talk and run for around 3.5 miles, after we split I head out and I'm getting 6. I crushed it, between mile 5 and 6 at one time I had a pace of 7:50, for me this is fast. Not only did I get six but I added a little more. Hooya!!
So what did I learn this week, eat better, sleep more and loosen up mentally. This week is 18 with 10 on Sunday. The gang is heading to Croft State Park to run the trails. Oh I bought new trail shoes, I got a pair of Montrail Odyssey, I hope there the new pick me up that I need.
Mike
I did the first 4 miles on single-track then came to a gravel road, took that expecting to get back on single-track. I ended up staying on this road making several switches to side roads, mixing the trail run to an overall run of 11 miles of pure "hell". To sum it up, the run just sucked, period. I felt sluggish, no energy. I thought about it and I didn't eat well for lunch, I didn't were my good shoes, I didn't take extra water and it was very humid. I paid the price!
Move to Saturday. I'm now in Winston Salem at a soccer Tournament with my oldest son, I got up early that morning to go for a run, thinking that I would do 7 miles, again I felt sluggish. Now I'm freaking out, second run in three days and I have no energy. I powered through got 5 miles and went to the soccer fields. Another day, oh well. Better to be on the fields watching my son play.
On to Sunday, still in Winston Salem for the Soccer Tourney, I got up to run the same route as Saturday, it was very humid and I only had the energy for 4, this sucks! Now I'm a wreck. I am supposed to run 16 on Saturday and 10 on Sunday, and I'm struggling through 4 and 5. Ok stay in control, stay in control.
It' Monday, ugh....So now I'm pissed, my friend Gunnar called me to say that the Ironman gang was going to run 18 Monday night, redemption time. I'm in!!!. I met the boys that evening to run my 16 not 18, our goal is 3 loops of 6. First loop, I go out feeling good, and too fast, slow down I'm telling myself. Second Loop, feeling good on the start, but around mile 8, I'm feeling it, mind is going to panic, be cool, stay focused. I'm still running strong. I finish the loop now I'm at 11 miles. I head out for 5 miles, you can do this, I get about 2 mile into 5 and I'm fading hard, getting dizzy, lightheaded. I stopped at the water hole and cool off and drink up At this point, just get back to the car, finish the torture. I make it back get 14 for the evening, not 16 but oh well.
Humpday!, half way to the weekend. I go out for my daily grind, need six, but mentally I succumb to doing 4. So I take off and I feel good no Great. I see a friend and we talk and run for around 3.5 miles, after we split I head out and I'm getting 6. I crushed it, between mile 5 and 6 at one time I had a pace of 7:50, for me this is fast. Not only did I get six but I added a little more. Hooya!!
So what did I learn this week, eat better, sleep more and loosen up mentally. This week is 18 with 10 on Sunday. The gang is heading to Croft State Park to run the trails. Oh I bought new trail shoes, I got a pair of Montrail Odyssey, I hope there the new pick me up that I need.
Mike
Sunday, August 10, 2008
Head to the Hills, its cool up there!
Dupont State Forest, wow what a hidden jewel right outside our backyard. The one challenge that the ultra runners in Greenville face is where to go to get good trail runs, without having to travel to far. Usually we head to Paris Mt State Park on the north side of Greenville, this Saturday, Mike, Robin and Scott headed to Dupont State Forest just across the SC/NC state line to run with a group from the NC Ultra Runners in the Dupont Waterfall Bonanza, a 22 mile trail run. It took Mike and I about 75 minutes to get to the parking lot at Hooker Falls.
This weeks training called for a 16 mile run on Saturday and 8 on Sunday, so the 22 was out for Mike and I. We met the group at Hooker Fall parking lot for a briefing and map handout. What's really cool about this area is that you can start on one trail and if you need to shorten your run there are tons of trail to switch off to and they are marked extremely well. Here is a link to the map of the area, while the map may seem daunting, once your on a trail it is easy to quickly re-adjust, Dupont Map.
The main run was 22 miles, but due to time and training schedule, Mike and I decided to do 14. We ended up with 12 miles, not a bad day of trail running. We made up the extra 2 on Sunday.
After the first waterfall stop at Bridal Veil Falls, Mike and I headed up Conservation Rd. to Buck Forest Rd. From there we took Jim Branch, we both agreed this was a very nice trail, both for quick running and Mt Biking. Highly recommend it. From there we took Lake Imaging Tr. to the Parking lot. From there it was an easy run down the main road to Hooker Falls Parking.
Many thanks to Adam for organizing this event. Next year, we'll be back in numbers and do the full 22. Thanks again.
Here is part of Team Dirty Feet from Greenville SC, plus new member Mike.
(L to R) Mike, Me, Scott and Robin.
PS.. With all the beautiful scenery we get the porti-johns in the background :)
Here is the data from my Garmin.
Mike
This weeks training called for a 16 mile run on Saturday and 8 on Sunday, so the 22 was out for Mike and I. We met the group at Hooker Fall parking lot for a briefing and map handout. What's really cool about this area is that you can start on one trail and if you need to shorten your run there are tons of trail to switch off to and they are marked extremely well. Here is a link to the map of the area, while the map may seem daunting, once your on a trail it is easy to quickly re-adjust, Dupont Map.
The main run was 22 miles, but due to time and training schedule, Mike and I decided to do 14. We ended up with 12 miles, not a bad day of trail running. We made up the extra 2 on Sunday.
After the first waterfall stop at Bridal Veil Falls, Mike and I headed up Conservation Rd. to Buck Forest Rd. From there we took Jim Branch, we both agreed this was a very nice trail, both for quick running and Mt Biking. Highly recommend it. From there we took Lake Imaging Tr. to the Parking lot. From there it was an easy run down the main road to Hooker Falls Parking.
Many thanks to Adam for organizing this event. Next year, we'll be back in numbers and do the full 22. Thanks again.
Here is part of Team Dirty Feet from Greenville SC, plus new member Mike.
(L to R) Mike, Me, Scott and Robin.
PS.. With all the beautiful scenery we get the porti-johns in the background :)
Here is the data from my Garmin.
Mike
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