Just did this one for fun...

Had planned on only doing the relay for the Taylorsville Half Iron but due to rain and my cyclist cancelling, I rode too...

After running 100 miles on trails this week and coming off of the double marathon two weeks ago this was just for fun...

Had a blast riding in the rain for 56 miles regardless; and ran a half marathon in the 1:20's on a hilly course...

Overall a fun day of racing to cap off a big week of training...

Backside Trail Marathon Race Report

I woke up at 6:30 AM, and prepared the same way I do for other races. Today however was different. I raced a marathon the day before, setting a PR by over 12 minutes at the 26.2 mile distance; an effort yielding a top 5 finish and a time of 2:44. I had no idea how my body would feel after destroying myself in a road marathon only 24 hours prior, but I knew I wanted to experience the Backside Trail Marathon just to enter the unknown and see how my body would hold up.

The Backside Trail Marathon is run the day after the Kentucky Derby Marathon. It is called a Double-Down for folks who wish to race 2 marathons in one weekend. The trails at Cherokee and Seneca Parks host the event and typically offer well maintained singletrack with rolling climbs throughout to keep the runner entertained and alert. It consists of two loops of 13.1 miles. Finishers receive a Double-Down shirt to verify their insanity and some good Swiftwick Socks and the North Face swag.

 Immediately after running the Derby Marathon the day before, I decided to run the Backside. I didn’t want to commit to the Backside prior to Derby Marathon because I wanted to go all out for the KDF Marathon and didn’t want to hold back one ounce, and knowing that I had to run a trail marathon the following day may have held me back. I felt good after finishing however, and knew the backside was in my sights.

After finishing the Derby Marathon, I focused on replenishing my Glycogen by eating at my favorite restaurant for Breakfast food, Wild Eggs. When I awoke on race morning, Sunday April 29, 2012 for the Backside trail Marathon I felt surprisingly good. Don’t get me wrong, I didn’t feel great, but I did feel like I could at least “get through” the tough trail marathon on muddy trails as it had stormed heartily the previous night.

The inaugural Backside Trail Marathon had a few more participants than expected and was a good showing. I knew there would be fewer than one hundred runners however, so I knew I didn’t have to arrive too early which was a godsend in providing a peaceful race morning and a very laid back race morning.

I was glad to see Matt Hoyes was there as I raced with him the previous day and wanted some company on the trails.

After a short pre-race meeting at the start/finish line at 8am by Race Director Tim Barnes, we were off into the sunshine for another day of racing. I let the speedy half marathoners take off in front and found myself 5 spots back but leading the Marathon with Matt Hoyes right behind me. My legs throbbed and my energy was weak, but much stronger I figured it would be. My Glycogen replenishment had obviously worked, because my heart rate was respectable and I didn’t fret about it.

Within minutes I found myself talking with Matt about racing and running we would pass the remainder of the day doing so.

Matt and I led the race in a casual demeanor and had a great run. When entering the aid stations we nonchalantly refueled and went off to tackle the next section, not putting ourselves into the ground. It was great, and it is just what I was hoping for. We both discussed how we felt Cynthia Heady would be chomping on our heels after running a relaxed marathon yesterday we thought she was going to kill us at the Backside. She ended up finishing in third, a strong showing!

Matt and I ran the first half marathon in under 1:50 and avoided getting lost on the course which was marked very well except only one spot which was corrected very early on.

After the first half marathon I was shocked to see how well the body and energy were holding up. I knew I could finish strong and maybe even run a negative split.

The time was flying by and this event was pure joy compared to the agony of the prior day. Matt and I were still chatting and shoulder to shoulder at mile 23. I had some fuel still in me, and I knew I had the speed in me for a negative split race which was an exciting prospect, since the time was one which I felt was good regardless of having run a PR Marathon the previous day.

I took off on a downhill and Matt followed suit. I noticed my HR up at 170 and obviously the constant gels and adequate fueling all day provided the elements needed for a stellar finish.

I attacked the climbs and finally made it hurt and trained to form a gap between Matt and myself and it worked. I gained a few minutes and crossed the line in first place in 3 hours 38 minutes. Matt was only 2 minutes behind me.

 I would have been happy with a 3:38 regardless, let alone after a marathon the day before, and I even ran a relaxed pace. I originally hoped for a 4 hour race! It was a huge success. I don’t care how many people ran the Backside it was a good run regardless!

I was able to volunteer after the race and help out with awards.

It was awesome to see so many people run back to back marathons and all should be proud! The trail was tougher than usual with its mud, but the sun prevailed and we had great weather both days.

Hopefully this experience bodes well for my next adventure, the Tour De Virginia in which I’ll be tackling over 42 miles average per day for 2 weeks. It involves 9,800’ climbing per day and totals nearly 600 miles.

 THAT is unchartered territory.

Kentucky Derby Festival Marathon Race Report

2012 Kentucky Derby Festival Marathon Race Report

Troy Shellhamer

May 2, 2012

I fought my way through the throngs of racers clad in brightly colored race garb to reach the start line. Racers stretched for city blocks as far as the eye could see. The 2012 Kentucky Derby Marathon and Mini-Marathon was slated to be largest footrace in the state’s history of over 300 years. There were  18,000 registered runners, even more charity bibs, family and friends. The sum was probably close to 40,000 people lining the streets and sidewalks of Louisville’s historic Main Street.

To maintain order of the masses, runners are quarantined into “corrals” assigned to them based on their projected finishing time. Luckily for me, I was granted bib number 2 and assigned to the elite group which meant I was able to literally have my toe on the line at the command to “Go!” It took some runners over thirty minutes to actually cross the start line and begin the race as the giant herd moved down the street towards the line.

We were off and racing at 7:30am which would hopefully provide some respite from the possible heat that could encroach upon the runners. The temperatures however this year were pleasant and the rain held out as we raced under sunny skies.

I knock off my first mile in around 5 minutes and 50 seconds. This was fast enough that I was in a small group of maybe twenty runners spaced apart comfortably as we thundered down Main Street. My goal pace was in between 6 minutes 08 seconds per mile to 6 minutes 17 seconds per mile. (9.54 -9.83 MPH). Maintaining this pace would yield a finishing time of 2 hours 40 minutes to 2 hours 45 minutes for the 26.2 miles. I was relieved to see most of the runners around me in the opening miles were running the much more popular Mini-Marathon. Of the 18000 runners, only about 3000 were probably attempting the full distance. Most Louisvillians even refer to the race as “the Mini”, and when they ask if you’re running the Mini and you reply you are running the full, they look perplexed at what you are referring to.  

After knocking off 16 blocks of Main Street heading westbound, I got a surge by running by my sister who was at work but took a minute to step outside and cheer. I was already in pain and knew I had to maintain that pace for another 24 miles!

I knocked off my first 5k, (3.1 miles) in about 18 minutes and 45 seconds. This was a bit faster than I wanted so I backed off the throttle and tried to settle into a manageable pace. People often say they feel good in the opening miles and want to take advantage of it, but this flawed logic is a sure fire way to shoot yourself in the foot in the closing miles and crash. My average pace was 10 miles per hour and I knew to reach my goal I needed to run the same pace the whole race.

Once we made our loop around downtown the headwind running slightly uphill on Broadway was noticeable. The energy required to maintain the same speed grew, but was doable. I focused on getting water in at the aid stations and only concentrated on my stride and form. No one else was out on the course as far as I was concerned; it was only me, running the same pace for 2 hours and 45 minutes.

Turning onto southern Parkway was a welcome change of scenery as the hills of Frederick Law Olmstead’s Iroquois Park loomed in the distance.

The hills of Iroquois slowed me down, but not irrevocably. Near mile 11 while climbing through the park, a friend I race trails with, Matt Hoyes, caught me. I figured this would be great motivation to keep the pace up. Matt is a great runner, and we’ve gone back and forth before in some races. I tried to hang with Matt and his friend Jeremy as we exited the grueling hills and headed back down Southern Parkway for the second half of the race.

My 10 mile split was 61 minutes and 17 seconds and my Half-Marathon split in the race was 1 hour 18 minutes. This was good, but meant nothing as I was racing 13.1 more miles and needed to sustain pace.

I tried harder and harder to run shoulder to shoulder with Hoyes, but he bested me on Southern Parkway around 15 or so. I could tell I wasn’t capable of holding up that energy expenditure for the duration so I had to back off and watch him slowly slip away… at least I was still near the top 10 overall, and I had the chance to see many hundreds of friends running up Southern Parkway to enter Iroquois which I was fortunately done with.

The Marathon and Mini course merged for several miles from about mile 17.5 to mile 20.5. This was rather frustrating as expected because most of the crowd takes up all the lanes of the road even through the lanes are marked, but honestly, I was able to cut and weave through the extremely thick traffic without much detriment. The biggest problem during this stretch was a complete inability to even see the aid stations to get water. I didn’t even consider an attempt to use the aid stations on this stretch because the mini runners crowded every aid stop like zombies feasting on the dead.

Mentally I was elated to hit mile 20, because I was still on pace to hit 2:45. I could withstand any amount of pain for such a short duration. I had gone slightly faster than anticipated and had a few minutes in the bank, so I threw the hammer down for the last six miles. As soon as the Marathon course diverged again at mile 20.5, I was pumped up to see the remaining marathoners in front of me wavering greatly. I passed runners frequently and it fueled my pace. This time I was the zombie, feasting on the fallen runners I would pass, and it lit me up.

The last miles of the course are hilly and demoralizing but I was running very strong and embracing the pain trying to make it hurt as much as possible. I reeled in several more runners, and then at mile 23 I caught my friend Matt Hoyes and passed him. I like Matt very much, but was honestly very glad to pass him as I know how strong a runner he is. In front of Matt were three more runners and I had the overwhelming feeling I could reel them in as well. It was an amazing finish. At mile 24 I began to make my surges and attacks to pass the remaining three runners in my sight.

It took a mile to make my passes, but I took every one of their spots. I dug deep and near mile 25.5 I saw my dog Kody accompanied by my wife and I knew I had the fuel to hold off the runners I had just passed.

I made it across the line in what my GPS watch said was 2:43:30, as did the time clock overhead, but somehow the final time they gave me was 2:44:04. Regardless, I was elated! Sub 2:45 and I was 5^th place overall. Three Kenyans were the top 3, and I don’t know the man who came in 4^th.

I had very high hopes for this race, and I was pretty anxious about it beforehand. In the 4 months leading up to the Derby Marathon I raced 4 Ultramarathons from 50K to 100 miles, and I knew I would be nowhere near top form, but I got in as much speed work as I could while still trying to allow for recovery after my 100 miler only 4 weeks prior to the Derby Marathon. I knew how bad the day was going to hurt, but in the end it paid off. Not only did I beat my goal of 2:45, but I ran the smartest race I could, and gained 5 places in the closing miles netting a top 5 finish as a result.

I felt victorious and I was ready for another.

I decided to race the Backside Trail Marathon the following day! Insanity. THAT report, is available here; http://troyshellhamer.blogspot.com/2012/05/backside-trail-marathon-race-report.html

New Balance MR00 Review- Minimus Zero Road

I recently read a clinical study in which the subjects were brought into a room, and prior to being asked a barrage of questions, they were asked to put on one of two coats. One of the coats was a medical doctors lab coat, and the other was a painters smock. The subjects who wore the lab coat, consistently outscored the subjects wearing the painters smock. They were literally able to remember more and use their brain more effectively just because they felt they were smarter due to their lab coat. In the same vein, just wearing the freshly released Minimus Zero Roads might make you faster.

The minimal shoe movement has been around a while now, and most runners have taken their stance on minimal footwear. People defend their stance on minimal footwear whatever it is, usually with an almost religious fervor or zeal. I have seen people running 50 mile trail ultra marathons in Vibram 5 fingers, and people running road marathons barefoot. In response to the minimal footwear movement there is even shoe companies now releasing the antithesis of minimal, the HOKA; with sole thicknesses that can be measured in inches as opposed to mm. 

(As a sidenote, what I haven't seen is anyone on a podium wearing 5 fingers, hahahaha...no offense barefooters, but seriously...Also as a sidenote, Ryan Hall wore the Asics Hyperspeed for some time, is it marketed as minimal? No. Is it "minimal"? Yes, with a drop of only 6mm and a weight of only 7 ounces...Most elites are wearing racing flats, which are basically, "minimal")

When New Balance released the original Minimus line of footwear last year, people scoffed at the road model and embraced the trail version. They considered the road model to be "too heavy to be minimal", and "not minimal enough". The trail version was lighter, and possessed a more flexible sole, and the road version was like the red headed step child of the minimal footwear army. they both presented the same heel to toe drop of 4mm, which in and of itself is not exactly minimal, but it is closer than the industry standard of 12mm.

Now, one year later, NB has released the Minimus Zero line, containing a 0 mm drop from heel to toe. Minimal footwear aficionados can wipe their teary eyes at the perceived beauty which lay before them in the new line.

Before I go any further, I am going to lay the model names out to prevent confusion in any further reading;

The Minimus Road which was released last year and had the 4 mm drop is called the MR10, and the trail version is called the MT10.

The Minimus Zero released this year is the MR00 and MT00, with the "R" and the "T" designating the road and trail versions.

The new zero line completes the line. It is NOT a redesign, as a lot people are calling it. There is a need for both models in the Zero series with the 0 mm drop, and also the 10 series with its 4 mm drop.

I was one of the few people who fell in love with the MR10 when it arrived last year. I was happy enough with the 4 mm of drop it contained, and pleased with the sole. It was a shoe that could handle high mileage runs. I often wore it on 20 mile days, and felt it was supportive enough to continuously handle those distances. It encouraged a midfoot-forefoot strike, and could be worn with or without socks. My favorite aspect of the shoe however is the sole, which is very similar in the new MR00 line.

The sole on the MR00 and the MR10 both contain a relatively flat surface. What I'm referring to, is the sole's surface near the arch. A lot of shoes have a heel on them which is pronounced, and I'm not talking about heel toe offset, but rather, the large cutout where the arch of the shoe is. When I lay a shoe flat, I don't want to see space where the arch is. 

To see the rise I am referring to, look at the Newton below;

In the middle of the sole, there is a HUGE cutout.

You can also notice the cutout at the arch in the Asics below;

Now, look at the MR10;

Another example of a shoe which doesn't have a large cutout at the arch, the Montrail Rogue Racer, (trails);

This whole cut-out thing isn't the meat and potatoes of all running footwear; but it IS something to notice and determine what you prefer. I know for me personally, my most economical stride occurs in shoes like the Rogue and the MR00 and MR10, but I am sure there are many sub-2:20 marathoners who could destroy me in a shoe with an arch cut-out, so figure out what YOU like! I will continue to run in both types of shoes, but prefer those without the arch cut...

The point is, The sole is flat on the Minimus lines. I find this enables a smoother stride and a faster cadence. I recently picked up a pair of Pearl Izumi Streak II's, and even after years of running high mileage, I couldn't believe how exaggerated this "arch cutout" felt after running in the MR10's for so long.

Regardless, let's dive into the MR00.

The stack height in the new MR00 is a minuscule 12 mm on the heel and the toe. The MR10 for comparison is 18mm in the heel and 14mm in the toe. The REVlite midsole in the MR00 is very flexible, and contains Vibram rubber in high abrasion areas to hopefully provide many miles of use even in minimal footwear. It's listed weight is 6.1 ounces.

The shoe contains a very wide toe box, and a narrow heel. The midfoot of the shoe is also very narrow. It is easy to have a little bit of spillage over the middle of the insole as the shoe is so narrow in the midfoot. The toebox however can accommodate even a wide foot.

The upper is constructed of a highly breathable mesh and it possesses some stretch for a very comfortable fit. The tongue is attached on only one side and lacing is innovative and secures the foot like a glove.

In terms of the ride of the shoe, it definitely feels more scant than the MR10. If I were a bit heavier, (I am 5'9" and weigh from 145 to 150), I might opt for the MR10 over the MR00 due to its more supportive and firm sole. The REVlite midsole on the MR00 is much more flexible than the MR10.  

Footwear is a science, and it's a very personal one at that. We all have different body types and foot shapes. For me, the minimus line is one which I prefer because it enables me to run injury free and it complements my gait. I love the sole and its narrow heel and wide toebox. It is meant to be worn with or without socks and I have done both, experiencing some blisters when I go without socks on speed workouts.

Other footwear that is similar which I would like to compare to the MR00 and the MR10 is the Pirhana model by Asics and the Grid A5 by Saucony. If you're looking at the minimus line, you should also check out these models. Both are considered "racing flats".

I was excited to try out the MR00. It's actually the first shoe I have paid almost full price for in a VERY long time.  When I laced them up, I headed out for a planned speed workout, and coincidentally ran my fastest tempo run to date...Maybe the sexy new shoes were my own version of a white lab coat from the clinical study. Regardless, the sole felt great, the weight was barely noticeable, and I'm excited to log a lot of miles in these when I'm not on the trails or in my MR10's on longer road runs over 20 miles.  

Just for giggles, here's Ryan Hall's Hyperspeed by Asics...

 

Umstead 100 Mile Endurance Run Race Report

Umstead 100 Mile Endurance Run Race Report

April 5, 2012 Troy Shellhamer

It was almost six AM. The rain cooled my skin and I didn’t mind it. It was warmer than usual, and I knew I should relish the cool drops while I had the chance. Later in the day the hot sun would bake that same moisture out of the course and form a sauna.  

The vibe in the air was one of anticipation; awaiting the unknown. For 100 mile veterans, and first-timers alike, running 100 miles is always a foray into the unknown, and starting in the dark adds to the ominous and epic early morning air.

Often times in the morning before an ultra, I find myself asking why these races can’t start around 10AM. It’s not that I’m not a morning person, it’s just that I am not used to waking SO early!  However, this race morning before the 19^th running of the Umstead 100 Mile Endurance Run, I found myself feeling well rested, fresh, and awake. I was ready to run 100 miles. I even awoke prior to the buzzing of the alarm clock.

In accordance with race director Blake Norwood’s affinity for punctuality, the gun went off promptly at 6am and we thundered down the gravel road, leaving the start finish banner which was lit by strands of red Christmas lights behind us, glowing like a red beacon behind as we raced into the darkness ahead with our headlamps cutting through the rain to light our path.

I was running in the lead pack, and was happy to have good company in the form of Jonathan Allen, a runner I met during the UROC 100K this past September. We passed the first half lap chatting about training and racing and I was glad to have the company. Sooner than expected we found ourselves coming into the second manned Aid Station, at mile 6.88 in 53 minutes.

The Umstead 100 course is a 12.5 mile loop format which is run a total of 8 times. From the Start/Finish line, there is a 3.5 mile out and back section, and the remaining 9 miles are a true loop. One of my favorite aspects of the race is the out and back section, as we get to pass one another and cheer each other on as racers. Sharing smiles and encouragement, fellow runners become friends by the end of the run, with a common bond of sharing an epic race together. The course is crushed granite, about 9 feet wide with some single-track trail mixed in. It is highly runable, and some runners even wear road shoes as opposed to trail running footwear.

Running with Jonathan Allen the first half lap, I was right on the cusp of the heart rate limit I had set for myself of 149. Prior to the race, I had analyzed my heart rate data from 3 of my last 100 mile ultras and also from the UROC 100K, and I determined that in my races over 63 miles, I had been going out too hard. I had never been able to hold my heart rate up towards the end of the race, and so my game plan this race was to set a heart rate limit for the race. In the past, my heart rate was in the 150’s the first 50 miles and then from miles 80-100 I would drop all the way down to the 120’s. This year, I determined I shouldn’t go above 149 the first 50 miles, with the end goal being more glycogen to run off of during the last half. Running at this lower pace should also allow more adequate fueling and digestion.

As soon as we left the Aid Station at mile 6.88 I decided to let Jon go ahead. I wanted to set my own pace and control the race. I felt this was a huge victory from the beginning in lieu of meeting my goals for this race. I wanted to run even splits also. Last year I ran the first 50 miles in 7 hours and the last 50 in a little over 9 hours.  This year I want to run the first 50 in around 7 hours 20 minutes, and keep the second 50 closer to 8 hours. Running more even splits should yield the fastest overall time.

I was in the zone and happy. I reached the start/finish line completing lap 1 in 1:43. This was faster than my goal pace, but it was the first lap. Upon the completion of my remaining laps, my pacer Jeremy Brown kept telling me I was like a metronome, finishing each lap in about the same split. I reached the end of my second lap in 3 hours 37 minutes total, (a lap time of 1:53), completing the first 25 miles and quarter of the race.

I kept hearing the alarm on my heart rate monitor telling me to slow down. I wanted to go faster but continuously backed off. I knew speed early would kill me later.

I passed the time by running with Michael Ambrose. It was his first 100 mile ultra and I thoroughly enjoyed talking with him about the outdoor industry. He works for The North Face and I talked to him about my ties with the outdoor industry and we discussed his upcoming plans to travel and hike. He was running strong, and his youth inspired me, as he is 24 and I was 24 when I embarked upon my Appalachian Trail thru-hike. He spent several months in Patagonia working on the film, 180 South, and this summer he is heading to Colorado to hike and also out to the Pacific Crest Trail maybe.

Nearing the half way point, I was still running without my iPod. I was pleased with how I felt and I didn’t want distractions. It rained until about 11AM and I savored it.

A very fit looking female passed me on the third lap, and I wondered if it was Traci Falbo. I had yet to meet her at the commencement of the race, even though we live within close proximity of one another. She was even first female in my hometown ultra, Louisville Lovin’ the Hills 50K. Traci lives in Southern Indiana and has been tearing up the race seen lately; coming in first female in most of what she has entered lately. I noticed her race crew near a car with Indiana plates, so I figured it was her. I introduced myself and she said, “Crap! What am I doing running up here with you?!” We laughed about it and chatted about racing. I ran some of the fourth lap with Traci, but once again settled again into my own pace to not fall into the trap of running someone else’s race.  

My 50 mile split was 7 hours and 23 minutes. I grabbed some food from Rhonda Curry, the other member of my phenom race crew, and headed off without adieu. I had still yet to stop after 50 miles, and didn’t plan on it. We had devised a system that will continue into my future races. As I ran by the start finish line and grabbed a bottle of new fluids, Rhonda and Jeremy held a tray of my race nutrition and as I ran by I was able to grab what I wanted swiftly.

The heat near the races midway point began to swelter. I began to feel like I was overheating, and I began to increase my water intake. Keeping my heart rate below 149 was no longer a challenge and I just plugged away at exactly the same speed as I had been running all day. I felt my form still looked good. My stride was still the same and I planned on focusing on proper form throughout the duration.

Nearing the 6^th lap, I realized my original goal of running the Umstead 100 in under 15 hours was not going to happen, but there were too many other victories at hand to not be happy. I felt I was honestly in the process of running my best 100 mile ultra to date. My nutrition was flawless and I was keeping my fuel intake like clockwork. My stomach still felt great. I was wise and went with tried and true footwear, in the form of the Montrail Rogue Racer, which has worked well for me in the past. I wasn’t slowing much and I still felt good, like I could maintain pace even through the effort required to do so grew with every mile. I also wore running shorts instead of compression shorts, and had no chafe issues thanks to copious amounts of body glide lube.

Starting the 6^th lap, after running 62.5 miles, or (100K), in 9:18, I was relieved to break it up a bit by picking up my pacer, Jeremy. Rhonda ran with us for 45 minutes also. It feels like starting over, and it’s nice to hear stories from someone who has been able to observe the race from third person.

Even with Jeremy, my splits were still even, only a few minutes slower per lap. I ran just under 2 hours my 6^th lap to mile 75. Jeremy sat out for lap 7 with plans to pick me up again for lap 8 to bring it on home.

I started my 7^th lap at about 5:18pm and calculated I wouldn’t even need to grab a headlamp until my final lap! I was glad about that. My 7^th lap was barely under  2 hours, but I still had fuel in the tank for an 8^th lap that would hopefully yield a time of less than 15 hours 30minutes.

Completing my 7^th lap, I passed Serge Arbona, a multiple winner of Umstead. I think a lot of strong competitors this race may have gone out too hard, with the rabbit to chase in the form of Mike Morton. I passed Serge who looked like he was about to fall over at any moment. He was getting sick on the course and he looked dizzy. Serge is an incredibly strong runner and one of the fastest 100 milers in the country, but today was not his day. The previous year’s winner, John Dennis, also dropped out. I think chasing Mike was too tempting, and they both paid for it at the end, but we’ll have to wait for their race reports to truly see… I was excited to pass Serge as that meant another place up for me. I was sad to see the mighty fall, but glad to move up in rank, admittedly. Umstead keeps the most detailed lap splits on its runners, and I was looking forward to seeing my results as my pacing was paying off, and I continually moved up in placement all day. Undoubtedly, this was the strongest field in the races history, and Mike Morton was on his way to running possibly the fastest 100 mile time in the country this year. Mike lapped me right before I started my 8^th lap. Mike went on to win, and in turn ran the fastest 100 mile in the country this year, in 13:11.

Starting that final lap with Jeremy was uplifting, although my spirits were already high. On the out and back, with daylight still lingering, I exchanged smiles and encouragement with the other runners I had been cheering all day.

It was not a repeat of last year. My last lap went by quickly, and I put myself into the ground to gain as much time on Jon Allen as possible. Starting laps 6, 7, and 8, I knew I had closed a large gap back to Jon Allen and I was only minutes behind him. I could literally see him most of lap 7. Jeremy helped to push me, and I dug deep to gain his place. Jon must have recovered from his strong efforts early on though, because even with my increase in speed, he was faster, and another runner said the distance to him hadn’t grown at all even after the first 5 miles of the final lap. Regardless, I would rather continue to chase Jon, and hopefully at least put more ground on the runner behind in 6^th. It’s always beneficial to be on the offensive rather than the defensive. With only 3.5 miles to go, I lit the after burners. I knew the opportunity to finish in under 15:30 was on the line so I gave it everything. I ran 7 minute miles the last 3.5, and flew home feeling exhilarated. My heart rate surged back up to 150, although at that effort it should have been much higher. My lack of glycogen prevented it from rising after running 98 miles. I crossed the line with Jeremy in 15 hour 27 minutes, 5^th place overall. Success on so many fronts…

I was proud of the race. Hitting my time goal didn’t happen, but there were too many other victories to not be satisfied. This was my first hundred in which my nutrition was flawless. I kept my caloric intake like clockwork, and didn’t get sick like in previous races. Diarrhea and/or Vomiting can be common amongst 100 mile runners, and I had no GI issues. My feet felt good. So good, in fact, that I never once even took off my shoes or changed socks. I didn’t have bad blisters, even with the rain and wet conditions early on. I stuck to my game plan, and didn’t fall prey to chasing the early pace which no one else could manage other than the winner. I didn’t fade too badly at the end either. My first 50 miles were run in 7 hours 23, and my second 50 miles were run in 8 hours and 4 minutes; only 31 minutes slower. My 8^th and final lap was even a minute faster than my 7^th.

My high expenditure at the final miles left me a bit woozy at the end and it took almost a half hour to feel normal again. I congratulated Jon Allen, who finished 8 minutes ahead of me in 4^th, and I tried to find some coffee to get my blood pressure back up. I thanked Blake Norwood for another incredible year with great people, and at that same time, I lost my hearing and vision mildly. I had to sit and get some food and caffeine in me, but soon felt better and human. We didn’t wait around too long, and we were back in posh accommodations at the race hotel by 10:15. To run 100 miles and be in bed by 10:30 is awesome!

Many thanks to the incredible people responsible for making the race happen, and most importantly Rhonda Curry and Jeremy Brown for driving down and crewing me. Selfless acts like crewing someone for an all day race always amaze and I am truly grateful.

Land Between the Lakes 50 Miler and Umstead 100

Its been a few days since the LBL 50 Miler, and I still haven't written a race report! I don't have it wrapped up in my head yet... Over the last few days I've been analyzing the outcome of the race...

My main objective was to run well, but save my energy for my "A" race of the year, the Umstead 100 Miler which is only 3 weeks post LBL.

My time goal in the LBL 50 was to go under 6:22, and I ran out in no mans land in 2nd place the entire race, and ran a 6:25. I say I ran in no mans land because 1st place was running at least 20 minutes ahead and it was nearly an hour and a half back to third place. I pounded out a strong first 3 laps, but then slowed drastically and crashed on the 4th and final lap, running a 1:36 when I ran 1:21, 1:20, 1:28, relative the first three laps...

This leads me to examine my heart rate expenditure the first few laps, and I must admit that I failed to stick to my game plan. My plan, and most importantly, my GOAL, was to run 1:25 each lap. Had I not gone out to fast on that gorgeous sunny day, I would have been able to hold pace, and not fade on the last lap.

Since my ultimate goal is Umstead this year, this is a valuable take-away for the race.

Thanks to always racing while wearing a Garmin, I have been able to examine my HR data for the last 3, 100 mile races I have run, as well as the UROC 100K, and I have seen exactly where I fade and I can see first hand that I am still going out too hard, even though I pride myself on strong finishes. Around mile 40 my heart rate drops and then again at mile 65.

LBL served its purpose in retrospect as a fun weekend in gorgeous country to spend with friends and race, but also to force me to look at sticking to my game plan for Umstead. I ran a 6:25 and came in 2nd, but it was a poor performance to be honest, I could have done much better. These spring races are ones that I love, but with 3 ultras crammed into a 2 month span, every race can't be an "A" race, and this year, Umstead and UROC are my "A" races, so some sacrifice had to happen somewhere.

Parasympathetic Overtraining and the Endurance Athlete-

"Why can't I get my heart rate up to its usual rate on my run or ride?" "Why is my heart rate so much lower than usual when I work out?" Scour the internet, try to find why you can't perform a given workout at your usual heart rate, and you will almost definitely be misled. The form of overtraining most endurance athletes are most susceptible to is rarely discussed. In turn, a form of overtraining with completely opposing signs and symptoms is discussed. This drives endurance athletes whom are overtrained or on the verge of being overtrained to keep on digging that dangerous hole which is overtraining, and prevents them from reaching their potential.

Several years ago I began to research the topic of overtraining in endurance athletes. It confounded me that even in mainstream publications focusing on runners and triathletes, i.e. endurance athletes, the information being published was not relevant to our particular situation as endurance athletes. The majority of published information readily available discussed only one of the two types of overtraining. Most of these articles wholly ignored and failed to mention that overtraining comes in two forms; Sympathetic and Parasympathetic. In only discussing the type of overtraining known as Sympathetic, endurance athletes have been misinformed entirely of what overtraining is and how it presents itself.

The Sympathetic Nervous System controls the fight-or-flight response. This response releases the hormones; cortisol, epinephrine (which is also known as adrenaline), and norepinephrine. Epinephrine’s job is to increase heart rate during periods of stress and high activity. Epi, as it is also called, also constricts blood vessels which elevates blood pressure and helps to get blood to muscles which demand it. Cortisol, like Epinephrine is also produced in the Adrenal Glands during fight-or-flight. Cortisol is responsible for increasing blood sugar in the body to provide readily available and fast burning fuel. During fight-or-flight Cortisol also suppresses the immune system and aids in fat metabolism.

The Parasympathetic Nervous System controls "rest and digest" hormones as opposed to fight-or-flight. Its job is to allow for digesting food and relaxing. It works mostly by inhibiting uptake of hormones involved in fight-or-flight response such as epinephrine and cortisol.

Sympathetic Overtraining refers to an overactive sympathetic nervous system producing TOO MANY stress hormones. This is typically brought on by too much anaerobic work or work near lactate threshold. Parasympathetic Overtraining refers to a sympathetic nervous system which has been so taxed, which may be fatigued, and the Parasympathetic Nervous System, actually begins to gain control over the weak and fatigued SNS. This is confusing language because both forms of overtraining actually involve over stimulation of the Sympathetic Nervous System, as it is responsible for raising heart rates even during aerobic exercise. The difference is where the balance of power falls. As stated, in Sympathetic Overtraining, the SNS is overactive, and in Parasympathetic Overtraining the SNS is underactive or "fatigued" and unable to produce the necessary hormones to raise heart rate. It is unfortunate the labels stuck, and the titles are as they are.

When most magazines and internet sources are discussing overtraining, they usually refer to the symptoms that are present in sympathetic overtraining;

• Fatigue

• Trouble Sleeping

• Weight loss

• Decreased performance

• Frequent illness and colds

• Overuse injuries become present

• Elevated morning heart rate

• Elevated cortisol levels



The only two symptoms which are not subjective are an athletes morning heart rate, and an athletes cortisol levels. Unfortunately, these two factors are usually NOT affected during overtraining by endurance athletes! Even subjective symptoms like an inability to sleep are opposite during Parasympathetic overtraining. During parasympathetic overtraining, one might be able to sleep like a baby for 12 hours per night. This is because there is no sympathetic stimulation to "stress" the athlete preventing restful sleep. Also in the same vein, athletes experiencing parasympathetic overtraining might notice an INCREASE in weight and body fat percentage or no change at all, as cortisol is not burning fat and harvesting glucose, the opposite is actually occurring in the body. The body digests everything and takes fuel in the bloodstream to digest it and store it.

Endurance athletes are likely to see overtraining presenting itself in an, INABILITY TO MAINTAIN A "NORMAL" HIGH HEART RATE RELATIVE TO PERCEIVED EFFORT. What this means is that if an athlete always averages about 140 beats per minute during a given workout, and over several weeks, the athlete finds that even with the same or even a higher effort, he is at a lower heart rate, like around 125, he may be overtrained.

{One method I found to monitor the state of my training, was to log my rate of perceived effort for given workouts, relative to my average heart rate. My RPE scale was 1/20, and HR was in beats per minute. There are multiple ways to track this. You could even give each day a ratio value, like say your RPE was 15 out of 20, and your HR was 155. Your load that day could be .75 (which is RPE 15/20) multiplied by 155, which equals 116.25. You can track this value daily, during overtraining your RPE might be 15/20 but your HR for the workout was only 139 giving your daily number a value of .75*139= 104.25 The purpose of this article is however bringing light to overtraining athletes, NOT discussing methods of prevention. That will be a later topic, as we must also focus on the third variable to assessing daily load, which would be volume!}

If you went on most internet forums, and inquired on why your heart was low for a given workout, the answers that are available are absurd. Most of the respondents are laymen at best, with ZERO understanding of physiology, and they actually reply that it is due to advanced fitness, larger cardiac output, etc! True, true, with greater fitness comes lower heart rates for given efforts, but this is so gradual and unnoticeable in the short term it isn't applicable to overtraining. If overtraining was occurring it is likely that a heart rate for a given workout would be possibly ten beats per minute lower or even more! Heart rates lowering due to advanced fitness occur in timeframes that are so long they become baselines which gradually shift, they would not lower 10 beats or more for a given workout in a period of only one month.

Unfortunately, what I have presented here is mere anecdotal evidence, but IT IS MY HYPOTHESIS. There are many other merely anecdotal research articles which tell stories of German cyclists and Ironman Triathletes experiencing the exact same phenomenon and after taking time off, resting and recuperating only doing exercise which was at VERY low intensity under 110 beats per minute, the athletes were once again strong, performing at normal HR expectations. This may take anywhere from days to weeks or more. I do know, from experience, that it has generally taken me two months at very low intensities to recover, and as a counter balance now, I make sure to track my heart rate constantly. I do not work out at or above lactate threshold more than 15% of my weekly miles or volume...This was also the foundation of Ironman Champion Mark Allen's training program.

The only time we become stronger as athletes is when we recover. Overtraining is in direct conflict with getting faster, and as much of a science the endurance sports are and have become, it is amazing I have to piece together various 1st hand research regarding adrenal fatigue and second hand and anecdotal stories and research regarding Heart-Tired Syndrome which is what Parasympathetic has been written about before. With much research I have determined the cause to be a weakened adrenal system, but the heart and body are complex. Conduction delays in the heart cannot be ruled out, with many athletes being diagnosed with cardiac arrhythmias who overtrain, and also with the endocrine system at play I haven't even mentioned how the heart cannot beat fast without an adequate supply of glycogen!

In regards however, to the common issue of endurance athletes being incapable of elevating their HR for a given workout to their "normal" HR, we must first look to Parasympathetic Overtraining. Unfortunately, there is no diagnosis medically for this as many cardiologists and doctors have absolutely ZERO idea what is at play here.

Signs and Symptoms of Parasympathetic Overtraining are as follows. (These S&S may or may not include all ;)

• Fatigue

• Depression

• Decreased Performance

• Achy legs at night

• INABILITY TO REACH NORMAL HEART DURING EXERCISE

• Possible craving of carbohydrates and caffeine

• Overuse injuries

• Normal heart rate while at rest or LOWER HR than usual

• Low Blood Pressure

The craving of carbohydrates is a response by the body to provide quick burning fuel which usually provides ample energy supply. Many Ironman and Ultra running athletes know that when they "bonk" or "hit the wall" that their HR plummets. This is not because of overtraining in a one day event, but because the body only functions at high levels while it has an adequate carbohydrate supply. The body can store approximately 2000 calories, (if the athlete is superbly trained at an elite level), and once the body has no more glycogen, (AKA "Carbs") to burn, the body must resort to burning fat as fuel which is much more inefficient.

Athletes who do not race with heart rate monitors could not witness this phenomenon. In the comments field below, please comment on stories from your races of over 3 hours in which you noticed your heart drop during an endurance race. As stated before, this article is anecdotal, yet I want all of the stories I can get to study the situation of HR and power, as well as HR and overtraining.

Hopefully this data can be objectified. In the next few days I will post links to all the articles which discuss Heart Tired syndrome I found online, as well as those which are relevant in regards to overtraining, Parasympathetic Overtraining, and Adrenal Fatigue/Insufficiency.

Please comment on this article and don't hesitate to ask questions and bring up other possible causative factors.

PS- Sorry if this piece doesn't flow well...I sort of whipped it out in a rush and haven't really proof read or edited yet...but hey, the important stuff is present!