Tracks and Treads Off Road Biathlon

This year the Metro Tri Club organized a new race, the Tracks and Treads Off Road Biathlon.  The race was a 5k on the SIUE Cross Country course (Mud Mountain) followed by an eleven mile mountain bike on the GORC trails.  Robin Rongey stepped up to the position of Race Director and handled the job admirably.  As a racer and a volunteer everything seemed to go off smoothly.
The weather had been threatening rain which would have been bad news for the mountain bike portion of the race forcing us onto the alternate course.  Luckily the weather held and the decision was made to stick to the original course.  This was the news I was wanting to hear since I signed up for the mountain biking more than anything else.  It had been raining during the days leading up to the race so there were a few mud pits but overall the course was in good shape for riding, better shape for riding than I was.  I forgot to mention this was the first time I had ridden my bike this year, and the course was tough.  I learned that mountain bike riding is not quite the same as mountain bike racing.
I got out to SIUE early on race morning because I was volunteering at registration.  I found Robin and asked her what to do, and she quickly rattled off my instructions.  I wrote a couple of notes so I wouldn't forget anything.  It seemed there was a lot to remember, pink bibs, white bibs, race day entry fees, USAT registration, etc.  Volunteering before the race was really contributing to increasing my pre-race stress levels.  Fortunately my friends Jim and Phyllis were there to help out, and I fear that I had to abandon them in their time of need.  When registration was the busiest I had to go set up my transition area leaving them to handle everything.
We received quite a surprise when we discovered that the ROTC was going to be conducting a training exercise (Cougar Strike) out on the course during the race.  In the spirit of cooperation both groups decided to make the best of what was obviously a scheduling error.  The ROTC had the woods and we had the trail.  They even used one of their simulated artillery rounds to start the race.  The BANG was pretty LOUD and there was no question that the race had begun.
I stayed with Jim Cedor and Jake Mongler at the start of the run but decided it would be wise to back off the pace a bit to conserve some energy for the bike.  I always feel really wore out when I run the Mud Mountain course, not sure why maybe it's the grass.  I asked Gary Wilson who was volunteering as a course marshal if I could use his bike about half way through the run.  He thought I was joking.  As I was running up the hill to the transition area I pulled my Honey Stinger gel out of my pocket and sucked it down.  It probably would have been just as fast to do it in transition.  I finished the run somewhere around 24:50(?) not great but there was plenty of race left to either make up time or lose ground.
Once I got into the transition area I was all business (usually I linger a bit too long) because I thought I saw Jim Cedor sitting on his bucket with his back to me.  I hopped on my bike and I was off.  Surprisingly I beat Jim out of the transition area.
On the way to the single track a few guys on cyclocross bikes zipped past me.  Going into the race I figured that I was a strong enough runner to outrun some of the good cyclists, and that they would catch me easily enough in the second half of the race.  So there were no surprises when they passed me.  I will admit that I was a little nervous about the bike portion of the race since my biking skills were a little rusty and the course conditions were not ideal.  Once we hit the single track the guy in front of me went down.  Seriously 20ft of single track and already I am swerving around a downed rider.  I asked if he was alright he said that he was so I kept going.  To be honest I was glad to have an open trail in front of me.  The first section of trail was the one with which I am most familiar, I've ridden it, and run it many times so it was good to shake off the rust on such a familiar trail.  I caught a couple of people and passed them, they were fast runners but not particularly strong mountain bikers.  That's one of the things I loved about this race it brought people together that maybe would have never competed together, and maybe to some degree the playing field was leveled just a bit.  Maybe.  I slowed down so a faster rider could pass me and when I came around a corner there was a huge mud bog, this thing was sloppy and slippery, quite challenge to ride through.  The guy I let pass made it through but I hadn't regained my speed from letting him pass, so what I should have done was dismount and portage my bike across the hostile terrain.  In the split second I had to make a decision I decided to see if I could ride through.  It was one of those decisions that you know is wrong as soon as you make it.  I hit the bog and immediately all forward momentum ceased.  Gravity did the rest.  I said "oh shit!" as I tipped over.  So there I was like a hog in a waller.  My right (top) foot popped right out of the pedal while my left (bottom) foot took a little more convincing.  It was actually kind of a struggle to get my foot out and I was a little panicky thinking that someone was going to come along and use me as a bridge to get across the mud.  There were some ROTC guys in the area and I must admire their professionalism because I didn't hear any of them laughing at me.  They must have recognized me as a veteran and out respect waited until I was out of ear shot to laugh.  Go Army!  I made it to my feet and pushed my bike to the other side of the bog.  Pretty much my entire left side was covered with mud but I wasn't hurt so it was time to get back in the race.
It wasn't long before I was just flat out tired but I kept pushing on, and on.  I caught up to within striking distance of a couple people but I didn't pass and took the opportunity to rest for a minute.  They would pull away from me on the ups and I would catch back up to them on the downs.  That's pretty much how the first loop went. A couple more people passed me in the first loop like John Slosar but I fully expected that to happen it was only a matter of time.  I thought Jim Cedor would have caught me by this time but he was no where in sight.  I encountered a couple more mud bogs on the course and decided because of my previous experience I would dismount and run across.  Looking back I wish I would have tried to make it through, what the hell I was already muddy, and had a change of clothes waiting in the van.  Oh well maybe next time.
I passed the people I was behind just before the second loop, and ducked back into the trail behind the 3rd place woman.  I know she was the 3rd place woman because all of the volunteers would yell "3rd place woman!" at her or basically words to that effect.  I stayed behind her for the rest of the race.  She offered to let me pass a few times but I knew what I had left in the tank, and despite getting a second wind it wasn't much. Since she was fighting for an overall position it was better for her to be in front of me.  Eventually she put a pretty good gap on me so I felt that my decision not to pass was justified.  A couple more people were creeping up behind me.  It was getting close to the end and I did not want them to pass.  I kept thinking of Gandalf at Moira "YOU SHALL NOT PASS!"  Somehow I found the energy to speed things up and by the time we hit the Delyte Morris Bike Path I had stretched my lead on them.  Once on the path I put my head down pedaled like there was no tomorrow.
Now I will be the first to admit that I am not the best rider so I was kind of nervous that on the flat as a pancake Delyte Morris trail they would close the gap enough to catch and pass me on the up hill section leading to the finish.  I didn't want to look back because I was sure that I would see them right behind me.  I got to the end of the DM trail section and turned back on to the Mud Mountain course for the race to the finish.  This section is all grass and was sapping my speed big time.  My legs were screaming at me, but it was almost over.  As I rode up to the final ascent before the finish I tried to stand up to eek out a bit more power from my legs.  Quickly I realized that this was not an option because my legs had nothing left to give.  My only option was the small chain ring.  I clicked the shifter and wouldn't you know it my chain came off.  For the second time in this race I was having an "Oh Shit!" moment.  I know how to put my chain back on but for a couple paralyzing seconds I didn't know what to do.  Something had to be done and quickly before the previously mentioned riders caught up and passed me.  For a split second I thought about picking up my bike and running with it.  Yeah that sounds crazy but I was in full on panic mode.  Good thing for me I came to my senses, flipped the bike upside down got the chain back where it belonged, flipped the bike over once again and hopped on.  Apparently the gap on the other riders was bigger than I thought because they were just now making the turn off the trail to head toward the finish.  I rode as fast as I could and crossed the finish line.  The two riders behind stayed behind, and that made me very happy.  I was completely wore out and was glad that it was over.  This race reminded me of a few things, I hate the Mud Mountain course, I love to mountain bike, and my body is not in as good of shape as my mind tells me it is.
At the transition area I saw Jake and we talked about the course and what not.  I mentioned that I was surprised that I beat Jim Cedor.  Jake politely informed me that Jim had been finished for some time, and as a point of fact I had not beaten him.  So for the whole race I thought he was behind me, and I kept pushing trying to keep him there, haha.  I should have known better since he is a much better rider than I am.  If that was him that I saw in transition, which now I think wasn't, he would have quickly passed me out on the trail with my narrow lead anyway.
My finish time was 1:50:56 which is a good time.  I'm happy with it at least.  I placed 3rd in my age group and 18th over all.
I have to give a big Thank You! to everyone that made this race happen.  The decision to participate was sort of last minute, and it was certainly the right decision.  The race was not that big this year but I am sure that once the word gets out next year's race will be big.  I know I will be back but I am going to need to get a lot faster to compete with all of the strong runners and riders who stayed home this year.
Once again Thank You to everyone involved for putting on such a high quality event.

Namaste

Quivering Quads 2010

This past Sunday despite missing out on several training runs I ran the Quivering Quads halfathon at Cuivre River State Park.  The weather forecast was calling for rain, rain, and more rain luckily good old Dave Murray was a little off on his prediction and there was no rain during the race but it was threatening the whole time, it was pretty cold, and the creeks had plenty of water which helped to wash the mud off of shoes but left feet cold and wet.  The rains didn't come on race day but it had been pretty rainy leading up to it, so the mud was thick and deep.  The conditions were deplorable the only thing that could have made it worse would have been rain.
I was on double duty as a representative of both Team Godzilla, and Red 9 Runners.  The Zilla's were out in force with 13 members competing the who's who can be found on the Metro Tri Club website.  Red 9 Runners were well represented by 2 runners myself and Miriam Bell.  Everyone on both teams did very well but Miriam was the stand out by far.  She didn't have the fastest time but, she had never run on trails before, bought a pair of trail shoes the night before, and despite the horrible conditions finished in a respectable time of  2:34:06.  Great job Miriam! You should come running out at SIUE some time when the weather is nicer.  When asked how the race was Miriam replied that it "was the hardest thing she has ever done." and if you know her then you know that is saying a lot.

I finished in 2:20:18 which I am happy with.  My knee which has been giving me trouble was surprisingly quiet for the first half of the race.  I was certain that it would give me problems because of the hills and mud but I was really enjoying the pain free running while it lasted.  Once it started I just put my head down and kept moving forward.  I couldn't help but think about how it would affect my other races coming up.
I really enjoyed the course, it was well marked, and the conditions took it to another level not just something to complete but instead something to be endured.  It put me in mind of the 2008 Lewis and Clark Marathon.  If you were there you know what I'm saying, and if you weren't there you should have been because you would have a good story to tell.
The start was interesting because it was the first time I have ever been in a wave start.  The waves were based off of road halfathon times and each consisted of 25 runners.  Miriam and my friend, and fellow 'Zilla Jim Cedor were all in the same wave.  It was funny because Miriam was wondering how I ended up in her wave since I am faster than she is, and I was wondering how Jim was in my wave since he is faster than me, and has blown me away in every race we have run together.  The course started with a 1.8 mile out and back on a fire road on the "back" portion about 10 deer ran across our path I took it a good sign, of what I don't know but it seemed like a good sign.  Maybe that is what held off the rain.  Yeah that's it when a large-ish sized group of deer crosses you path single file then there will be no rain for at least a 3 hour period.  I think I read that somewhere in a book of Native American lore.  When I turned onto the single track I slowed my pace some and settled in for the long haul.  Running through all of the mud was fun...at first, toward the end it really wasn't fun at all.

The race was fun. The race was long. I passed some people, and some people passed me.  I was tired, wet cold, muddy, and miserable.  Like I said before the race was fun.
The food after the race was great.  I must have eaten 2 dozen of these little cookies they had in a bowl, as well as a bag of chips a half banana, and 4 cinnamon chip rolls from Great Harvest Bread Company.  Yeah I ate a lot of food, but that's what happens when you forget to bring any gels, or other nutritional items on a run over 2 hours long.  Normally I don't pig out like that at races but I really needed to fill my belly with something.
Beth, Miriam, and I couldn't stick around long after Miriam finished because while I thought I was being smart by leaving my dry clothes in the car so they would stay dry if it did rain (how was I supposed to know that a deer omen was going to occur) it actually turned out to be a mistake.  The actual smart people (Miriam included) changed in the changing tents while I froze in my wet clothes.  We got on the shuttle that took us back to the parking area and I changed in the visitors center bathroom.  I feel bad about the mess I made getting mud from my shoes on the floor, but I would have cleaned it had there been paper towels, and not just an air dryer.  I also felt bad about leaving before many of my friends in the Tri Club finished but I had to get out of the wet clothes, and we were all very tired.  We hopped in the car and hit the road.  It was all I could do to stay awake to navigate for Beth.  I made it to I270 to tell Beth which way to go, and that was the last thing I remember until we exited at SIUE.  We dropped Miriam off at her car and I drove home while beth slept in the passengers seat.
It was a great day and a great race.  What a way to kick off the 2010 Racing season.
Up next for me the Tracks and Treads Biathlon.

What Is It Like?

Today I took a step back from racing and stepped into the roll of team photographer for the Red 9 Runners at the AOH 5k.  It was a great experience because we all had fun and also because I got to experience what my races are like for Beth.
The first place finisher had a considerable gap on the guy in second, and it made me wonder, what is it like to be able to win a race and not have to push as hard as you can.  I usually race against my PR and people in my age group but since it is not always obvious who is in my age group I have to give it everything I have.
Now I am not saying that the winner wasn't trying but unless he was looking for a PR he could have kicked it down a notch and still won.  Maybe I am way off base here.  Maybe you should always give 100%.  But just maybe when you are out front 98% is okay as long as 98% keeps you there.
Fortunately for me I don't have to deal with these complex philosophical issues.  I'll keep running against myself, and all the other 35-39year olds, giving it all I have.

ITB ICU TCB

On Saturday's long run something happened that hasn't happened in quite a while, I pulled up lame.  My ITB flared up on me in a very dramatic fashion.  It was very disappointing for two reasons, the first being that the first part of the run was great.  I mean GREAT!  I was killing it, running  smooth, and fast, everything was GREAT!  "So what is the second reason?" You ask.  I was just getting to that.  The second reason is that the Marathon is only six weeks away.  I have missed out on more of the training than I would have liked, and I feel like my goal of 3:30 is in serious jeopardy.  I am still going to try though, this race is going to be a PR or Bust.
I have been telling all my friends who ask my advice about how to treat ITBS that Foam Rollers are great.  Or so I heard because before Saturday I never had
to deal with the issue myself.  Guess what?  Foam Rollers are great...as torture devices.  Youtube is my go to resource for information about all kinds of things, so I turned to the "tube" for some advice on these things.  I watched a few videos and they all said it was going to hurt, but these were healthy people demonstrating what to do when you have a problem not people with ITB issues, so there were no grimaces, swearing or tears which left me with the impression that sure it was going to hurt but I could take it.  I ran out to my local Target and bought the Roller pictured here.  I was excited to get home so that the healing could begin.  Once home I put it on the kitchen floor and got down to start rolling.  I remembered the moves from the video, and got to work.  At the hip where I started it hurt but not too bad, I thought "this is going to be okay".  As I moved down toward my knee the pain became really intense, like the fire of a thousand suns, and I thought "holy Moses there is no way I am ever getting on this thing again, and I should call a lawyer to sue this company into the ground because this thing has got to be defective".  Well I have had some time to reconsider my position and I have used the roller quite a bit and it does get better.  I am feeling very optimistic that I will only need to take a week off, and then ease back into running with no problems.  I spoke to Matt a physical therapist at work and he said that it seems like I am doing everything that I should be doing to recover.  So after Saturday's disappointment I once again have hope that everything will fall into place.

NAMASTE

What's My Name?

Call Us By Our True Names
The last time you ordered me for dinner,
you forgot my true name.

I am not a wonton.
Call me by my true name.
I am a pig.
I was killed unhappily,
even if you eat me happily.

I am not a nugget.
Call me by my true name.
I am a chicken.
I was killed unhappily,
even if you eat me happily.

I am not a burger.
Call me by my true name.
I am a cow.
I was killed unhappily,
even if you eat me happily.

I am not a fillet.
Call me by my true name.
I am a fish.
I was killed unhappily,
even if you eat me happily.

I am not foie gras.
Call me by my true name.
I am a goose.
I was killed unhappily,
even if you eat me happily.

The next time you order me for dinner,
please call me by my true name... if you can...
which I hope you will not... anymore.

Thich Nhat Hanh

Neti Pot = Bye Bye Snot

Guess What?  I have been sick lately with a wicked sinus infection (self diagnosis), and today just like my man Popeye used to say "I had all I can stand, and I can't stand no more".  The sinus pressure and all of the snot pushed me right over the edge.  I asked Beth my loving wife to whom I am fotrunate that she loves me so much, to go to Walgreen's and buy me a Neti Pot, similar to the one on the left.
I first became aware of Neti Pots about 10 years ago when I minored in religious studies at SIUE.  One of my Professors Greg Fields wrote the book on Ayurvedic Medicine.  Seriously, check it out.  "Religious Therapeutics: Body and Health in Yoga, Ayurveda, and Tantra" maybe it is not THE book but it is a book.  Anyway he brought a Neti Pot to class one day and explained what it was for and how it was used.  He didn't actually use it though, that  might have freaked some people out.  At the time even though I had a tremendous ammount of respect for Dr. Fields, I was thinking that pouring salty water into your nose was an outright ridiculous thing to do.  It sounded more like a drunken bet than anything that would be the slightest bit beneficial.  Well that was 10 years ago and now thanks to Oprah everyone(?) knows about Neti Pots, it's the latest thing in ancient medicine.
I read the directions ,watched a couple videos on YouTube, and I was off to the bathroom.  I invited everyone to come watch, but there were no takers.  I mixed the solution for "beginners" half a salt packet with 4-6oz lukewarm water, and proceeded to rinse out my sinuses.  Now what they don't explain is that there is a bit of a learning curve involved with this sort of activity.  On the videos everyone must have been an expert because it went in one side and out the other as pretty as you please.  I was not so proficient.  My nostrils must be larger than a normal human's because on side number 1 most of it leaked out the same side, very little found it's way through.  Some even went down the back of my throat, Mmmm salty.  The other side went a little better as I figured out how to hold the Pot to keep the solution from leaking out.  When it trickled through the other side it didn't fall into the sink but instead it ran down my chin and soaked my shirt.  Stopping was not an option though, I was going to power through it.  And I did.  So there I was standing in the bathroom with my shirt soaked in salty snot water, I won't lie it was kinda gross, but hey the pressure in my sinuses was less than it was before, and I actually feel a little better.  In a while I will do it again and this time I will focus on technique.  That's all for now I have to go watch some more videos.

2009 Year End Review

So here we are the 2010 race season is fast approaching, once again I am training for the Go! St Louis Marathon.  I have a pretty ambitious time goal but I think it is achievable.  But before looking ahead to 2010 there is some unfinished business with 2009.  Rather than go into a detailed synopsis of each race I will sum up quickly with my general impression of how each race went.
Wild in the Woods This trail series is a favorite of mine I have participated three times in this series.  2008 was my fastest year by far.  I slowed down this year and I attribute it to not spending much time training on trails.  I wasn't unhappy with my performance but I knew I could have done much better.  Also because my dad was in the hospital I missed the 10 mile race at Indian Camp Creek park.  This was my first DNS ever under the circumstances I think it was acceptable.
Millstadt Biathlon I remember the hills and the rain.  The course was fast on the downhills, and I found myself wishing that the course was dry so I could really build up some speed.  One of the uphills forced me to get off my bike and push my way to the top.  What can I say I am not a strong rider, and I wasn't the only one that had to hop off.
Rt 66 10k This my must do race.  The first year of this race I decided to run it every year.  This year they held the race in October instead of June.  It was a cold morning, and I ran a good race, almost a minute faster than I ran the year before.  The Team Godzilla water stop was wild.  Because of the time of year the sun was lower in the sky when we came out of the tunnel before the water stop making it hard to see.  Team members always get "special" attention at this water stop. {side bar:  I keep using the term "water stop" but you don't stop, and it is actually more like a party than a water stop}  Now when I voluteered at the Fred Winters Memorial 10k I must have thrown 4 or 5 cup of water on Keith.  He was a good sport about it but I fully expected some form of retribution.  So there I was running out of the tunnel blinded by the sun people all around me.  I knew Keith was around somewhere, but where?  Someone ran up to me and tried to spray me with silly string but because it was so cold it didn't reall work.  So I escaped this time, I would say that I am constantly looking over my shoulder for him, but he is always in front of me.  I expect he will get me back one day probably when I least expect it.

Maryville Turkey Trot 5k  I hadn't planned on running this race but the Red 9 Runners decided to run it together, so I was in.  It was pretty good course, and I think we all had a good time.  I took 3rd in my age group, which was nice.  I don't take home hardware that often so I am always glad to get some.  Several Team Members took home awards.  The Red 9 Runners were well represented that day.

St Louis Track Club Marathon Relay This was our fastest year yet.  Team Quarter Pounders 3.0 rose to the occassion and took 3rd in the mixed open division with a time of 3:08:XX.  This year I teamed up with Megan as always and we recruited a couple of fast team mates, Kate and Matt.  Kate was great, great runner, and great team mate.  Matt had to bow out of the race because of an injured knee, so I called Jim as a last minute replacement, and he filled out the team nicely.  I think everyone ran really hard not wanting to be the slowest on the team.  In the end no one really cared who was the fastest, our time was just that "our" time.  There were several teams that I knew members of, it was really great knowing so many people to cheer for and in turn have them cheer for me.  The weather was much nicer than 2008 also.  2008 the temp was 14 degrees so we pretty much stayed in the car until it was time to change runners.  This time everyone was out on the street having a good time doing thier thing.
Great River Road 10mile Cheri talked me into running this race to support the Red 9 Runners, and I was glad that I did.  I felt great and ran a pretty decent race.  There were several members of both Team Godzilla, and Red 9.  I wore my red shirt for this one because I already met the requirements for Godzilla of the Year.  The course is pretty simple 5 miles out on the River Road, turn around and run back.  People either love this race or they hate it.  I love the river and thought it would be great to be out there running shoulder to shoulder witht the water that I can always hear calling to me.  As it turned out I was so focused on the race that I barely noticed the river at all.  I must get up to Grafton and rent some Kayaks with the family this summer.

Well that's it for 2009.  I competed in a bunch of races, met a bunch of great people, and had a great time through it all.
Here are some totals for the year in racing.
Running 151 miles
Cycling 153 miles
Swimming 450 meters
Paddling ~3 miles

2010 looks to be a pretty good year there are many exciting opportunities on the horizon.