Run to the Hills.....in Waco?

One thing running teaches you is to hate your alarm clock, so when the damn thing started chiming at 2:30am on a cold Austin morning, I staggered into the shower wondering why I signed up for the Waco 50k.

The journey up was pretty uneventful. We stopped off at McDonalds when we got into Waco so Nancy could get some breakfast, then we set out to find Cameron Park. After a few wrong turns, we found the pavilion and I picked up my race packet. As I'd forgotten my hat, I was very happy to see there was one in the race packet.

The race consisted of 3 laps of twisty, hilly trails within Cameron Park, and pretty soon race director Tim Neckar called the 50kers to the start line. There were less than 50 of us shivering in the early moning cold – perfect running weather. I was standing there in my road shoes because I'd sprained my ankle pretty badly at Ken's Loop the Sunday before and my foot was still too swollen (and colorful) to fit in my trail shoes. I spent the first mile protecting my ankle, but it was holding up really well and I soon forgot about it.

After about half a mile, we hit the first of many hills and I started walking. This was the first race I've run that contained “unrunnable” (for me) hills. They made Decker look flat and fast. What I really liked about this course is that it kept changing direction and zig-zagging. This kept the run interesting and felt a lot like a treasure hunt. On the other hand, you had to be alert in case you missed a turn or lost the trail. Several times I called back runners who had gone “off track”. The loop passed quickly enough – I tagged in behind a group of three runners and before I knew it we were at the bamboo grove – my favorite part of the course (also very close to the end of the loop). Not long after this was “Jacob's Ladder” - a series of stone steps built into a cliff face, right at the end of each loop. Some of those steps were knee high and I quickly found that the best way to get up them was on all fours. The steps were hard, but oddly satisfying.

My race plan was to run loops of 1:45, 2:00 and 2:15 with my goal being to finish under 6 hours, so I was happy to finish up loop one right at 1:45. After a quick bathroom stop (I still can't quite bring myself to pee in the woods) I started out on loop 2.

I ran for a while with a guy called Matt who had nearly done a year studying in Cardiff (capitol of Wales). We talked for a while about the City before going our own ways. I would have several conversations stemming from my accent.

About half way through this second loop, Joe caught me. He didn't recognize me at first in my cap (“I'm in disguise”) and it didn't take long for him to leave me for dead on the downhills. He just flew down those hills while I was just trying not to tumble headfirst. My wife is the same way on those downhills – she just flies – either no fear or no common sense!!! Hopefully this is something I can improve on as I'm sure I lost a lot of time on these things. Nevertheless, Joe was the last person to pass me.

I came through the bamboo grove and up the steps again to finish out loop two right at 2 hours. I stopped for another bathroom break, handed off my extra shirt and gloves to Nancy and picked up my ipod. She had set up a camping chair by the start/finish line and was having a great time cheering on all the runners.

So I headed back out for the third and final loop. From the previous two loops, I knew there were specific parts of the course where I would feel good and other parts where I wouldn't. I determined to push the good bits and grind out the rest. I was still feeling pretty good and had my sports beans to graze on. I was very grateful for the mile markers posted at each mile and started trying to figure out my projected finish time – not so easy since the course was so up and down, but I figured I still had a chance at the sub-6 hour goal.

When I hit the 7 mile aid station, I knew I needed to kick it up for the final 3 and a bit miles to get that goal. I hadn't seen another runner since the second loop and I'd started running a little too lazy – not really pushing myself. I still felt pretty good though so I decided to go for it. I hit a rhythm on the flats, started running some of the uphills and even pushed it a little more on the downhills. I sailed through the bamboo grove and popped out of the woods onto the road. I scrambled up Jacob's ladder and checked my watch at the top – it was going to be close. I knew if I didn't break 6 hours after getting so close it would bug me all year, so I pushed a fast pace. This is where my road shoes were an advantage, as I was back in my familiar environment on the road. I ran that last half a mile or so at a 7:30 pace and crossed the finish line in 5:57:54. Very happy with that time on that course.

I was also very happy to discover beer on ice for the finishers. As I sat there in the warm sunshine, drinking my beer and eating my hamburger I noticed Nancy was still wearing her hat, coat and gloves. “Ok”, I asked, “what's the weather really like?” She confirmed it was still cold. I'm so lucky to have her.

Things I learned from this race. I had plenty left in the tank at the end, so maybe I should have pushed a little more earlier. When running by myself, I have a tendancy to take my foot off the gas and coast along in la-la land. I used one handheld bottle which I refilled at each aid station – this worked really well. My nutrition plan was pretty much non-existant. I wanted to see if I could complete the race on one packet of sports beans and whatever they had at the aid stations, and that worked well too.

Overall a great tough race. I was sore for a few days afterwards, mostly my quads – I suspect from applying the brakes on the downhills. I'll be back next year to try and improve on it.

Austin Marathon

I ran the AT&T Austin marathon this morning - the fourth year in a row I've run this race. I've run two ultramarathons this season, but for some reason the marathon distance always seems to be the most difficult - maybe because I try to race it at a much faster pace. I do know that I'm feeling a lot more sore after this race than I was after either Sunmart or Rocky Raccoon. I knocked another 30 minutes off my best time to finish in 3:49:16 - an 8:45/mile average. I've had some calf problems this past week which I was nervous about, but I got away with it. I went out at a comfortable pace, which I maintained through the race and I was very happy with that. I walked through the final two aid stations and I also walked part of the hill on San Jacinto around mile 25.5. Other than that, I ran the entire race. By mile 20 I was ready to be finished, but I held on and was very happy with my time. Nancy took her bike and cycled round the course - she kept popping up and surprising me. All in all a very good day - extra large Mr Gatti's pizza tonight!!!

Singing Delilah at Rocky Raccoon

5 years ago I couldn't run a 10k without walking. Yesterday I ran my first 50 mile race at a faster pace than I ran those old 10ks. If you would have told this chubby little Welsh boy five years ago that he would run a 50 mile race I would have laughed all the way to Mr Gatti's.

Our weekend started on Friday as Nancy, Gavin and myself had a relaxed drive up to Huntsville. We got to the park mid afternoon for packet pickup and then took Gavin to play on the swings. It was a beautiful day and I was so glad the weather would be good for my peeps. We wandered around for a while and then left to check into the hotel. Nancy wanted me to wear the Rocky Raccoon sweatshirt, but I have this thing about not wearing the shirt until I run the race so I left it in the bag. We had supper at a funky little place called the Potato Shack, finished it off with a nice piece of turtle cheesecake (helps me sleep - ha ha) and then we headed back to the hotel. Spent some time re-reading bits of "Running through the Wall" for motivation, then we had an early night.

I've always been nervous before my marathons, but for some reason I've not had the same nerves for either of the trail races I've run. Instead I was excited at the challenge of the unknown. We got to the park just after the 100 milers had set off and I could see the procession of lights as they made their way into the trails. A few days before this race, I'd signed up for a 50k in Fort Worth in July called "El Scorcho", and as I waited at the start line I spotted a guy wearing an "El Scorcho" shirt. Got talking to him and it turns out he was Ryan Valdez - the El Scorcho race director. What are the chances?

Pretty soon we were off. I wore my Round Rock Fit shirt and as we wound around the course I got a lot of banter about the "no whining" logo. On the way up to the Far Side aid station, I caught a glimpse of Jorge Pacheco coming the other way - he was flying and would go on to win the 100 mile race. On the way back from Far Side, I saw the first fall of the day - an acrobatic 360 that left the guy flat on his back. Fortunately it looked a lot more spectacular than it was painful as he got up and seemed ok. A few minutes later I heard a voice scream "get out of my way" and a runner came streaking past me at a full-on sprint. He kept yelling as he pushed past the group in front of me. Well, there's always one, and I figured I would be passing him long before the day was out. Sure enough, not a mile later he was flat out by the side of the trail looking thoroughly done in. Didn't see him again. A short while later I came across a guy running in a coonskin cap whose name really was Davy Crockett!!! I would continue to meet entertaining characters throughout the day.

Coming up toward the swamp I lost concentration for a moment and turned my ankle on a hidden rock. I gingerly put my weight on it, and limped for a short while before getting back to a slow jog and then finally my normal run. I'm a world expert on ankle sprains (my own at least) from my rugby days, and I knew I could run it off. It wasn't a factor for the rest of the race, but by the next day it had swollen up like the proverbial fatted calf.

I got back to the lodge in around 2:39 and saw Nancy and Gavin - they'd set up a "shark tent" and were obviously having a great time. I stopped off at the porta potties and then at my drop bag. Dumped off my long sleeved shirt and gloves, replenished my e-gel and shot bloks, picked up my ipod and headed out again around 2:44.

Felt pretty good for most of the second loop. Went through the dam road aid station, the out and back from far side, and cruised through the marathon distance in 4:23. Coming up on to the dam road, the ipod started playing a bunch of great songs. Every one reminded me of a time and place - Chantilly Lace, Tom Jones' "Delilah", Kirsty McCall's "Days", and Pulp's "Common People" amongst others. I was pretty much by myself on the trail, so I started singing along. Grooved along for a while, singing loudly, waving my arms around like a lunatic and having a great time while sneaking the odd furtive glance behind to make sure nobody could hear my awful singing. If you saw me, or heard me at any point during this part of the course, please keep it to yourself!!! "WHY, WHY, WHY, DELILAH" I howled as the coyotes covered their ears and the alligators sought refuge at the bottom of the lake. However, the high didn't last, and by the time I closed in on site 174 my right knee had started giving me problems and slowed me down. I'd been having some IT band issues for the last month or so and hoped it would settle down, but by the time I got back to the lodge I knew I was in trouble.

I completed loop 2 right at 5:50 and stopped off at my drop bag again to get some double shot espresso clif shots and sports beans and drop off the ipod. I wanted to get back out quickly before my knee seized up, but knew it may already be too late. Nancy and Gavin came over and I didn't want to worry them, so I told them I was tired and this might be a long last loop. I took off again, but it was very painful to run so I decided to walk for a bit and see if it would ease. From time to time I would try running again, but the knee was crying Mary so I resolved to continue at a fast walk. I also knew that if I had to drag my sorry ass the whole way around that course I would. Then, not far from Far Side, something clicked back into place and the knee pain was suddenly gone. I got into the aid station, refilled my bottles and took off at a brisk run to test the knee out. It felt good, so I decided to try and make up for lost time. The walk break had left me feeling really fresh so I started pushing the pace and pretty soon started passing a lot of people. Came back through the dam road aid station, filled up quickly and took off again. Coming back up through the wilderness I started feeling really good, and by the time I got to site 174 I was flying. Chugged the double espresso shot and headed out of the final aid station and into the biggest runner's high I've ever had - those last 3 miles were my best of the entire run. I felt so good and covered them in under 24 minutes. I kept pushing the pace and the faster I went the better I felt. I popped out of the woods a mile from the finish line and decided to really drop the hammer. Took a look at my Garmin and saw I was running close to a 7 minute mile. What am I doing running a 7 minute mile after 49 miles? Hell, it felt good so I went with it and picked up the pace again. Motored through the final part of the trail and onto the approach to the lodge, where several spectators started clapping me in. I did my airplane impersonation as I crossed the finish line feeling really strong in 9:24 - over 35 minutes faster than my goal time.

Crossed over to the shark tent where both Gavin and Nancy were asleep. Nancy was shocked to see me as she didn't expect me for another half hour at least. I was still coming down after my high and had a permanent goofy grin on my face. We stayed around for a while cheering on some of the other runners, and it was dark by the time we left. As we drove out of the park I could see the headlights of some of the 100 mile runners in the woods. I really felt for those guys who would be running all night - maybe next year I will be one of them.

My fueling strategy had worked really well, but I started to get really hungry and raided McDonalds on the way home to Austin. Large fries, big mac, double cheeseburger (can't beat fats for those fast calories), then I emptied a packet of trail mix, then made a pile of bacon sandwiches once I got home. Couldn't sleep last night, so I got up around 2am, made some more and watched tv most of the night. Then I was ready for breakfast.

Overall, I had a great time despite the knee problems. The fact that I came back strong at the end and finished well under my time goal bodes well for longer distances. I have to say I really love the atmosphere and feel of these trail runs. The volunteers can't do enough for you and everyone is so friendly. Surprisingly, I'm not feeling that stiff today. My ankle is swollen from that silly altercation early on in loop one, my knee is a little sore and my feet are bruised but I'll be ready to go again in a few days. It's time to repair and get ready for the Austin marathon in two weeks time. Ice is my friend!!!

Signing out from the strange world of ultra running.

Cheering Mrs Welshrunner at 3M

Nancy ran the 3M half marathon this morning - her first half marathon. It was a beautiful morning - perfect for running. Gavin and I had trail mix and chocolate milk for a picnic and we planned on meeting her at mile 8 and again at the finish line. We stayed for the start of the race, but didn't spot her in the throng of runners, so we hopped in the car and drove down to Koenig, where we hoped to catch her as she passed.

We sat down at the side of Lamar, enjoyed our picnic and pretty soon the lead pack came by. Wow, these guys could move. Pretty soon, the rest of the field started coming by. I couldn't believe how many people I knew (I saw James, George, Anna, Jim, Brian, Rebecca, Janice, Dave, Tony, Ed, Celeste and a bunch of others), and I'd forgotten how much fun being a spectator could be. Gavin and I had a great time playing and watching the runners. We cheered when Nancy came past - she stopped for a hug and looked like she was having a great time and then took off again. Once she passed, we jumped back in the car and drove off to the finish line.

We found a nice spot about 400 yards away from the finish line where we could watch the runners come in. Gavin found something to play with, and I alternated between playing with him and watching the race. He had his own race set up, doing laps between the garage wall and charging into the side of the leg. Every now and then I'd swoop as he came close and throw him up in the air. We were having a grand old time. When Nancy came through we both cheered again and set off to find her in the finisher's area. There were a bunch of people there but we finally found her. She'd looked good every time I'd seen her out on the course and she was happy but tired. By now Gavin was ready to go home too, so we walked a few blocks and then I went to get the car.

I'm so proud of her. She stuck to the schedule I laid out, we built up her long runs together and I knew she was ready.

Postscript : She may have been tired, but that didn't stop her going "reward" shopping this afternoon!!!

The Longest Run

In preparation for the Rocky Raccoon, I did the longest run of my life this morning - 33.1 miles. I got to Old Settler's Park just before 5am and did a 10 mile run by myself (8:30 average pace). It was a beautiful morning, cold and clear with a sky full of stars, but it was very dark. Got back to the pavilion just in time to head back out with my running group for another 10 miles (8:18 average pace). Then I met up with Nancy and paced her to her first half marathon (13.1 miles - 12:30 average pace). This was her longest run prior to the 3M half marathon. She was only supposed to do 12 miles but she wanted to do the extra mile and a bit and snag the full distance - I was so proud of her. She had some tough moments but pushed through them and came through in the end. She's come a long way since she started running 3 milers around Lake Pflugerville last August - I have no doubts she will complete 3M.

As for me, I didn't eat anything other than half a packet of shot blocs and was running on empty by the end of the half marathon, but I knew that going out. More worrying was my right knee which started playing up again - I forgot my patella band which didn't help. Another problem was the top of my right foot which seems to be bruised and started giving me some problems during the last 10k or so. I first noticed this problem while in the UK and I'd hoped it had gone away, but no luck. I "enjoyed" the ice bath torture when I got home and I've been icing my foot and knee regularly all day. I'm looking forward to enjoying the softer trails of Rocky Raccoon which is now three weeks away.

Sunmart 50k

I ran my first ultra marathon this weekend - the Sunmart 50k (31 miles), a trail run through the piney woods of East Texas (Huntsville State park). What a blast!!! The race was tough, but the whole experience made for a great weekend.

Nancy, Gavin and myself drove to Houston on Friday for packet pickup at the Sheraton hotel on Friday night. Without a doubt, this race has the best race packet I've ever seen. First up was a huge sports bag and we moved down the table filling it up. Items that dropped in included a long sleeved technical race shirt, polo shirt (choice of colors), baseball hat (choice of colors), sunglasses (choice of style), disposable camera, gloves, bandana and a teddy bear(???). With that out of the way, it was time for the pasta dinner (included in the entry price). Salad, several pastas, lasagne, potato, bread rolls, suitably carb loaded thank you very much. We all slept very well that night.

We stayed in a hotel in Huntsville and drove out to the State park early the next morning. What a beautiful place, and all decked out with Christmas lights. But already very warm (upper 70s) and extremely humid - not good (it would soon heat up into the 80s). Enjoyed ourselves for a while touring the inflatable santas and snowmen, then got some (also included in entry fee) breakfast. Several people advised me to get a good heavy breakfast, so I loaded up - kolaches, bacon, sausage patties, egg, biscuits, pancake roll, and a token banana. They weren't shy about dishing it out either.

The 50k started at 7:30, half an hour after the 50 miler. First up was a 6 mile out and back, followed by two 12.5 mile loops. The 6 miler was a single file run on a narrow trail through the forest, doubling back out to the start line checkpoint. Stopped me going out too fast, but I also lost a lot of time in traffic here. Fortunately the 20k loops had a lot more room to move and I was able to kick it up a bit. Trail running is very different to road running as you have to constantly be aware of tree roots, logs and uneven ground. I nearly turned my ankle a few times on hidden rocks. Despite that, I found it to be a lot of fun. Felt pretty strong throughout this loop and was able to blast by a lot of people on the hills until for a time I was alone on the trail. This was my favorite part of the race - it was so peaceful and felt like running through some mystic forest.

By the last loop, the rough terrain, heat and humidity started to take their toll. I didn't care about a "mystic forest" any more and started slowing down (as one wit shouted out at the beginning, "start slow and taper"). Spent a lot more time at the aid stations replenishing fluids (they were stocked with all kinds of food and drink - fruit, candy, sandwiches, pretzels) and refilling my water belt. Started to feel better and better for the last few miles and dropped the hammer at mile 30, finishing with a 7:45 last mile and a time of 5:22:18. I placed 6th in my age group and 60th overall (there were around 800 starters and 520 finishers). Pretty pleased with that for my first ultra.

Yet more bling for a finisher's premium - a finisher's medal and a choice of a jacket or afghan blanket (I chose the jacket - maybe I'll run it again next year to get the blanket). Then, with the race out of the way it was time to get back to the eating. Yet another slap up meal, this time a bbq for competitors and guests - grilled chicken, hamburgers, hot dogs, all the fixings, mac and cheese, egg rolls. Stop - I can't eat any more!!!

All in all, a great weekend. Don't feel too sore, and had a reasonable recovery run this morning. That may all change by tomorrow though!!!