Bmorunning

RR Dirty Love

bmorunning — Mon, 13 Feb 2012 13:08:45 +0000

Dirty Love was the second race in the Dirty series, it was also my second 10k trail race. The First one was in the fall on a a raining day. Yesterday, 24 and snow. Showing up around 15 minutes before the race would usually throw me into a race crazy worry. I was a little more out of it and not really in the racing mode, well until I met up with my FB/CIG/overall good peeps running friends. I think the words ‘we going to play up front today’ might of came out of my mouth. Seeing that today I really wanted to get in 20 miles on the trails and starting with 6 in the love race I told myself self just to run it for fun. So in true Dumbassain style I line up at the front of the race and was ready to throw down. The race started with a few hundred yard run threw a snowy field then into the trails and right into a small water crossing with a climb out. I think I was the third or fourth guy around the corner and jumping into the water. I remember seeing Marcus in front of me kicking some major tail. I stayed with the main group until the first major up hill. I ran up the whole hill and continued on until about the first mile when I realized that in no way should I be running this hard right now. I slowed down to a 9:30ish pace and tried to regroup my thought on the goal of the day ’20 miles’. A few miles when by when a huge group paced me by lead by Doug and a few other friends. I totally wanted to jump in that group and have them pace me in to the finish. It just wasn’t going to happen, I was having the thoughts of you gave up wimp just run it in. By mile 4-5 I was running around 10:30 thou the trails just going mind numb from the asshole father be hide me telling his kid to stop crying and it will stop hurting. Poor girl, someone should have a talk with that guy about POSITIVE reinforcement. So needless to say the next guy that passed me I jump on his tail and told my self to hang here until the end. Not to brag but I got some crazy mad down hill no fear skills, every time I hit them I end up passing a few runners. Towards the end of the race the guy I was running on was behind me. I told him this was the last hill and after that its all down hill! When I started running down the hill I heard him try to get up on me so i pushed it more so he didn’t pass. When we came out of the woods he started to sprint on me and I thought I would join in, running my ass off hard towards the finish I lost my traction and totally bit it sliding across the ice. SideNote: I fall a lot trail running. Picking myself up and running the last 20 feet to the end.

After the race the only thing I really wanted to do was change and head out to get the 14 in. After running to the car, changing, running back I just wanted to get going. I didn’t hang around for the post race fun, said my small laters and might of tried to get some company and headed out. Running across the field back to the trails. When I got to the start I stopped and really thought hard for a minute of bailing on this run and heading back to the car. It was a really hard week and I was just not feeling it again. I told myself to start running and just see what i felt like a mile into the run. The first mile went by and a few more, that when I realized I was enjoying myself again. Running along at my pace, running fast when I wanted to, slowing down when ever and walking the hills. By the time I hit the Buckeye Trial I was worry free once again. Even thou i didn’t get my 20 in yesterday, it was a huge lesson in where I should be.

Back to the Road

bmorunning — Fri, 10 Feb 2012 20:59:12 +0000

I wish I could just walk out my back door and start running on the trails. Even tho I have some really kick a$$ parks and miles of trails close by, not every run can be ran on the trials. With my next 50k (on pavement) just around the corner it was time to turn in my way over milage Newtons and find my next road killers.

Today on my search I bring home yet another pair so running shoes. The Saucony Mirage.

Green Emerald 50k Killers

They have a low drop just like my NB MT110 trail shoes, but with more cushioning for the road. I hope that they will treat me well while out on the man made paved trails.

Ready for some Dirty Love?

bmorunning — Sun, 05 Feb 2012 12:56:02 +0000

The North Chagrin Reservation of the Cleveland Metroparks will be host to the First Annual Dirty Love 10K on February 12. The Dirty Love replaces the Run with your Heart Trail Challenge 8K and 15K which was held in the same location in 2010 and 2011.

The Best thing about this run is it is on my normal training grounds! I run this or part of this loop several times a week. Even tho its a race, I am in Ultra training and I have a 50k coming up in less then a month. So I don’t want to go out and break my 10k trail pr, then again its not a Sunday hike in the woods. I think Ill end up running by feel,run as fast as I can while having fun.

Doing the Dirty

bmorunning — Fri, 27 Jan 2012 13:23:13 +0000

Running in the winter and the snow is always a challenge. Let’s see how good you are at predicting your time for this four mile route. You will run three great trails – Pine Grove, Ledges, and Haskell Run trails. Will you be one of the runners that maintains a steady, predictable pace and enjoy the great winter scenery at the Ledges? Maybe you’re better at knowing how fast you race and can predict your time better by just going all out. Either way, we look forward to seeing you at the Octagon Shelter on January 28^th! We will take your predictions at bib pickup. The runner with the closest actual run time to their own predicted time will be the winner. NO WATCHES ALLOWED!!!

Tomorrow morning will be the first in a series of Dirty Trial Races that I have signed up for. Hoping also to get in some good mileage with the CIG and OutRun peeps.

One Hour Trainer Workout

bmorunning — Tue, 24 Jan 2012 01:03:07 +0000

Winter time just plainly sucks for riding. I just can’t bring myself to suit up and try to get in a bike workout when there is snow and ice on the roads. So for now I am stuck indoors on Mondays and Fridays for my bike workouts. I have been searching around the internet for a couple different trainer workouts and found two that I like. Here was tonights workout. You can checkout the Garmin data under the My Weekly Training link up top.

One-Hour Trainer Workout

Workout Basics	This one-hour workout is ideal for those with a limited time budget. The different segments of this workout are designed to develop and maintain strength (power), aerobic capacity (endurance), and coordination (spin). Gear selections are examples only. Fitness level, trainer set-up and other variables make it impossible to determine exactly.
Warm-up	The first 10 minutes of the workout are for warming-up. Start with your easiest gear, and pedal at a cadence of 60 RPM. Each minute increase by 5 RPM until you are spinning about 120. Some of you will have to practice more to be able to spin this fast.
Individual Leg Training	One of the best ways to develop leg strength, coordination, and spin is one leg at a time. An easy gear will force you to concentrate on smoothness and the pulling up and over motion. A hard gear will strengthen your quads and gluts.
Progressive Intervals	This is a classic workout for cyclist. Pick a moderate gear and pedal a steady 80-RPM for 3 minutes. At the end of these 3 minutes you should be at 75% of max – breathing pretty heavy. Then shift up to the next harder gear, and keep the same cadence. At the end of 3 minutes you should be working very hard. Next shift up to yet another harder gear. At the end of this 3-minute interval you should be gasping and legs should feel heavy. If you feel that you can go on another minute, then you should be using a harder gear selection. If you can’t make it to the end of the last 3 minutes, then you need to start with an easier gear selection.
Short Intervals	This is simple, pedal as hard (and fast) as you can in a moderately hard gear at 100-160 RPM for 30 seconds. Rest for 90 seconds, then go again.
Cool-down	Almost as important as the warm-up and the workout, is the cool-down. Spin up to 100 RPM in your easiest gear, hold for about 4 or 5 minutes, and gradually spin down. When you get off the bike you should be breathing normally and not sweating.

Strength Training, I need to do it.

bmorunning — Sat, 21 Jan 2012 12:54:14 +0000

Thank you very much for Brendan Brazier and his badass blog and the Vega Community Site. The other day I got an Email from Brendan’s blog ‘Strength Training for the Endurance Athletes’ This reminded me of what a slacker I am when it comes to strength training. So to Keep it short, I am going to add this to my training program. I am also working on getting some spin workouts together for the cross training/rest/easy days.

Strength Training Workout Specifics:
Perform lower body exercises two times per week, immediately following your hard runs. The upper body portion can be preformed two to three times per week, on alternate days. Rest 90 seconds in between lower body exercises and 60 second in between upper body ones. You may choose to do abdominal exercise in between upper body sets.

Lower Body

Lunges: 3 sets of 15 reps
A good all round exercise that helps develop the stabilizer muscles. Particularly important if you periodically run on uneven ground. Also serves as a good warm-up.

Ball Squat: 3 sets of 12 reps
This is an ideal exercise to quickly increase over-all leg strength while also building stabilizer muscles along with shoulders.

Strength Ball Lifts on Balance Ball: 4 sets of 15 reps
Builds lower back strength; helps prevent back injury. Boosts core strength and efficacy.

Double Crunch with Strength Ball: 3 sets of 15 reps
Strengthens core, and in so doing helps improve posture, form and breathing.

Upper Body
Bent Over Lat Rows: 3 sets of 15 reps
Reduces oxygen usage of the upper body while running, thereby lowering heart rate and improving endurance. Also helps to maintain proper, efficient form, even once fatigue has set in.

Alternating Hand Ball Push-Up: 3 sets of 15 reps

Upright Rows: 3 sets of 15 reps

Shoulder Press with Push-Up Stands: 3 sets of 15 reps

2012 Winter Run for Regis 50K

bmorunning — Mon, 16 Jan 2012 14:47:35 +0000

This was my second running of the RFR50k. Last year, untrained for the trails and blistering cold weather brought my ultra dreams to an end at 13.1 miles. Everyone needs an out right? As soon as I left the race
last year I wanted to sign up for it again right away. I would have to wait until October first to rejoin the group of 250 runners. Towards the end of 2011 my direction of run started to lean more into the trails and off the roads. With 95% of all my races in 2012 on the trails it was time to start building that base. Plus lets face it trail runners just kick more ass.

Fast forward one week before Regis, I wanted to make sure I was in the ultra mindset and headed out for my sunday long run. Knowing that the distance wasn’t an issue and the body was recovering quickly I felt that next week end RFR50k was going to be a blast.

That morning I picked up my BFF running pal Kirsten and headed over there sisters house to meet Mike and Kelly. Kelly offered to drive, she was doing the half and knew we would be toast afterwards. The course is set up in two loops, Loop A Green 5.1 miles and Loop B Orange 8.1 miles. The start/finish checkin point was located in the middle of the loops. You would run out and do either loop A or B come back in to check in. Half Marathon would be one of each, Marathon two of each and the 50k would be two loop B and three loops of A. To breakup the traffic on the trails the Half and Marathoners would head out on Loop B for the start and the 50k headed out on loop A. Kelly was going to run with us even tho she was doing the half. Kirsten being Blogger of the year met up with Kali from Finishing Firsts. She was planning on running the 50k also. So we all grouped up and headed out on Loop A.

First Loop A: Super fun easy pace just trying to see how the new shoes felt on the trails. A lot of times I would run out front and push tad just to see how I felt. Thankfully I had my group behind to keep me grounded. Towards the end of the loop I headed out I front to release some hear me roar man testosterone. Plus I had to pee really bad.

First Loop B: After filling up on Heed and junk food we headed out. I think that this was the best feeling loop. Great pace great conversation, even tho someone ousted me on my goto power push song. Never telling you unmanly things again young lady. coming into the check point we where at the half marathon distance and time to congratulate Kelly her badass job of running her first trail half!

Second Loop A: I really don’t remember much from this loop, just that I knew I had to run it one more time. I really do hate loop A, even tho its shorter it always kicks my ass. I just wanted to push threw it a start on final round in loop B. Mike pushed a head and met up with us at the aid station.

Second Loop B: Knowing that finishing this loop means we will be at the marathon distance helped the drive. I think within the first mile Mike pushed off again and Kali took a small spill and hit her knee pretty hard. I didn’t really catch the whole story, but when in pain you just want to stop. She told us that after this last eight miles she was done. I think we where all starting to feel the distance creep up on us. I am not sure if there is a marathon type wall in ultras, or you just get to a point were you just push threw the pain and pain just becomes the norm. I paced us for the first few miles then Kali took the front and rocked out a few for us! She was pushing it hard, good stuff. Coming out of the last aid station on loop B we all grabbed some crazy food. I even had some Ramen noodles. Maybe even conned super healthy eating Kirsten to a cup!

Third Loop A: Then there was two, ok maybe three. As we headed back out for our final loop I ran into a slightly confused Facebook friend/runner Brooke. She was running her last loop for the marathon and got a little lost. I told her to jump in with us and we will get to the end. I think this is where Kirsten dug badass deep and lead me for about 3 miles. I think thats the best part of us running together. I push then she pushes, I talk then she talks and we both know when to shut up. Then we hit the last up hill and aid station of loop A, all that was left was a mile run back to the finish. When we can into the finish Mike and Kelly was there cheering us in! Mike rocked out a 7:20 finish! We finished in 7:40.

Rock on my badass friends.

Garmin Data

I just got to know you, rest in peace NB101

bmorunning — Sat, 14 Jan 2012 03:49:02 +0000

Sad to say I destroyed another pair of trail shoes. My new best friends were laid to rest tonight. I only got around 150 miles out of them.

How in the world can other trail runners brag about getting 500-1000 miles out of there shoes? Are they running bridal paths the whole time? Do they never run in mud up to there asses and then walk threw rivers? Who knows? So once again I took a trip out to the not so local running store to return them and search for the next pair. My hopefully new best friends are the new updated MT101′s the MT110′s. I think the only thing that is the same is the rock plate. The orange soles are a lot more aggressive.

Note the KEEP UP in the tread

The outer material is more plastic looking then the clothe of the 101′s. Hoping that means stronger. Buying new shoes two days before my 50k might be a bad idea , but then what was it going to do? Run 50k of trails in my Newtons? I think not. I snuck in a very short one mile run when I got home tonight just to give them a small test. They felt really good, light and good traction in the snow. Hoping we get to know each other in a good way this weekend.

No really, I am not insane.

bmorunning — Tue, 10 Jan 2012 03:04:48 +0000

Last weeks training will brings me into the last week of the OMG I have been training for this race for how long schedule. Small recap on the planned milage for last week. Monday rest, Tuesday 10 miles, Wednesday 6 miles at tempo, Thursday 6 miles, Friday rest, Saturday 12 miles and a easy Sunday of 6 miles. How did really went, Monday rest, Tuesday 2.39, Wednesday 6 miles, Thursday 6 miles, Friday rest, Saturday I think around 6.5 and Sunday 24.6ish.(what!?)
Sometimes you just feel like running, I run when I am happy, I run when I am sad and I even run when I am mad. Running is a huge release for me and the last few weeks the daily nonsense of work and life just built up and needed to be released. Sunday morning I met up with a group of runners that meet almost every Saturday and Sunday for a nice easy paced 6-7 mile on the trails.I figured I could run with them for a bit then refuel and get in one loop or so by myself. Take a little break and meet up with the 10:00 group that was meeting up to run the Dirty Snowflake course. I ended up running with a new friend Andy who is from a local running group I belong to NERC. We headed out on the trails for a out and back. As we took off I told him of the days plans, hoping he would keep a nice easy pace. Well about 2 miles in I could feel the little pushes he was giving to go faster. I just dropped behind him and pushed on. When we hit the 3.5 mark it was time to turn around a head back. We (he) decided to take some different trails back and hit some of the nice hills our park has to offer. I am sure we hit almost every one in the park on the way back. Around mile 7 Andy started to hit it again, the pace jumped up and the hills came on. Hitting some of the down hills fast I slipped and fell a few times. The last one was hard, I knew the carnage was going to be good. I didn’t even stop to make sure i was ok.

I dropped off a tad knowing that I had a lot more togo today. When we started to come back towards familiar trails I drop some more and just cruised back to the car. I hit 9.2 miles. I washed off my leg and shoved a PB&J sandwich down my throat, refilled my water bottle and hit the trails again. Only a half mile in I ran into Mike, Michelle and Chuck running the other way. I quickly asked how far they where going and jumped in. They said only about 3-4 more and chuck was only about 2 into his long long. SCORE! no lonely trails for me today! The best part of this small group is we are all running the Burning River 100 mile in July. Its good to get to know some other runners training for the same race. I love the crazy small talk asking each other if we are crazy insane or just looking for some sort of punishment. I also learned about this wagon they are bringing along on the BR100. Some of the contents will include duct tape, a shove, Lime, air soft gun and a few other things that might not make sense to others(even me). Michelle hit her 6 or so and headed back to the parking area. Mike said he would be in for a few more after running a 18-20 mile run yesterday.(ya insane) I think chuck said he was looking for 12 today. I told them my plans of meeting up this the 10:00 group, quickly both of them were in. We had around an hour to kill so we headed out for some more miles and hoping we would hit the meeting point around 10:00.

Its crazy how fast you tell a stranger about how your junk feels at mile 13-14. Its even crazier how fast you relate to every story we share. Even more crazy,It only takes a few miles to know you know you found some life long running friends. We ended up at Squires Castle a half hour earlier then the group meet up. Mike was long on fuel and wanted to run back up to the car and grab some more. OK let me explain something to you. Never in my non running days let alone my running days did I ever think that, “hey, I am low on water, Lets run 1.2 miles up this big ass hill to grab some drink and run back 1.2 miles to meet up with the group, we have a half an hour to kill anyways’ LOL good times! I also think I was talked into another 50k ultra on the run back. When we got back a lot I met up with Mike and Kelly, Jason, Marcus, Eric, Doug , Kirsten and a whole bunch of other runners. I was around mile 17-18 ish when we headed out on our 6 mile loop. I think my brain was in cruz control mode, I really don’t remember talking to may people for the first couple of miles. I hung with Kelly most of the run thank you! Hitting miles 22-24 my body was telling me that i needed to stop running up these damn hills! I remember telling Doug one more hill I swear, then I’ll walk the rest. LOL ya right… When the run was over we grabbed a quick group picture and I headed out for the last miles back to the car.

I really don’t think I am insane and I am sure I am not some badass. Sometimes for me, running is the best medicine.

Unbreakable: The Western States 100 – Journeyfilm Official Trailer

bmorunning — Thu, 05 Jan 2012 01:59:20 +0000