2021 Year In Review

A Good Start - A Slow Finish

To sum up 2021, it was a mixed bag, some solid races, some disappointments, but dominated in the last half by medical issues. Nonetheless I still finished the year with the top two performances for 12-Hours for the M70 age group for the USA on DUV, tenth internationally.

With races still questionable and travel discouraged, I had a late start to my racing season. My first goal race was 3 Days at the Fair 50K in May. Fortuitously the RD also put on a 6-Hour race a month before that served well as a prep race. That was on a trail loop which included a very technical section that I had to walk to avoid a nasty fall. After 12 laps I had all the input I needed for planning my 3DATF race, so I stopped then though I could have run another lap before the time expired. Despite all that planning, when race day came for the 50K I started much too aggressively and began slowing significantly after 17 miles. By 21 miles I was walking and didn't return to running until the last 3 laps.

Hopefully I learned my lesson and my next two races, both 12-Hours, were more controlled. The results, while not as spectacular as Delano Park was last year, were solid at 44.61 and 42 miles. However it was the aftermath of the first of those races, the Hainesport 12-Hour, that began what seemed like a downward spiral. I experienced a fainting spell and vertigo the next day which prompted a trip to the ER. That led to several visits to an ENT doctor and 6 weeks of PT which curtailed my training. It also lead to having a loop recorder implanted to monitor my heart rhythm. Not surprisingly 3 months later it was removed and replaced with a pacemaker. All this had a significant impact on my training, so the 42 miles at One Day at the Fair was a solid performance given the circumstances. I had decided before all that transpired to close out the year at Crooked Road 24, since I hadn't run a 24-hour race in two years. With the drop in training mileage I didn't have great expectations, but once again it was the weather that was the primary factor in a less than stellar race. Once I shifted to walking after a solid first 50K, I couldn't generate enough heat to keep warm, and I simply didn't have the heart or motivation to push through that. I partially redeemed myself by returning to the course for 7+ miles in the last 2 hours. Interestingly my total miles for the almost 12 hours I actually spent on the course was in line with my 12-hour race results.

Once all the racing was out of the way, I had the pacemaker implanted, only to experience complications with blood clots. That brought my running to a halt, so December was a very slow and low mileage month. Despite that I managed to get in just enough training to run 100+ miles for the 43rd consecutive month and 2000+ miles for the third consecutive year.

Looking ahead to 2022, my race schedule is on hiatus. I had registered for the Pistol 50K in March before all the complications in December occurred, so that's on the schedule, but I'm delaying any further registrations. Pistol 50K will probably be a long, slow training run as I doubt I will be ready for a race effort by then. If all goes well as a training run, then the rest of my race schedule will fall into place with my goal races moving to late summer and fall.

2021 Crooked Road 24

A New Age Group M75

It's been two years since my last 24 hour race, which was the 2019 Crooked Road 24 when I stopped after 12 hours in the cold rain. Hopefully it won't rain this year, but I'll be better prepared with more changes of clothing and warm shirts and jackets. Preparation and training has been erratic and limited by health issues. First there was the vertigo and balance issues after Hainesport 12-Hour, then getting sick and missing almost a week of training. While it's taken a while the last few weeks have been solid. I'd be very confident if this was a 50K or even a 12-Hour race, but I'm doubtful of how well prepared I am for 24 hours.

Getting ready for the trip was slightly more complex this year as I was extending it to include a vacation. As a result I had two bags to pack since I would need non-running clothes. After double checking everything, I don't think I forgot anything, though I did not pack any rain gear as the forecast showed no rain for the entire week. Aside from some traffic delays the drive went smoothly and I arrived in plenty of time for packet pickup, but with early darkness only shuffled through a mile to work out the stiffness from an all day drive.

With an 8:00 AM start I had time for a leisurely breakfast before driving to the race. Morning temperatures were around 28F, so the first few laps would be cold while I gradually warmed up. I greeted several friends and left my bags by the canopy where one of them was set up. That was at the far end of the field and I missed the announcement for the prerace instructions. This year they did change last lap procedures to include partial laps. I didn't discover that until I saw runners getting their markers in the last hour of the race.

My race plan was to alternate running one minute and walking one minute for as long as I could before reverting to walking. An average pace of 14:30 would be just over 17:00 per lap, so that would be a good gauge of my progress. In prior races when I wasn't too aggressive with my early pace I could hold that for 22-24 miles. At best I could hold that for 50K which I did at Delano Park 12-Hour, but I didn't think my fitness was that good. Early laps were sub-17:00. Except for a few laps for bathroom breaks or lingering a little too long at the aid station, I kept my laps times under 17:00 through 23 laps, 27.094 miles. Intermediate splits were 3:04:05 at the half marathon, 6:11:30 at the marathon, and 7:23:55 at 50K. My lap times started to creep up a little at that point, so after lap 27 being almost 18:00, I dropped to a walk. It wasn't until that point that I realized how much effort I had put into maintaining the run one minute, walk one minute schedule. My walking pace ballooned to over 20:00 and at times was slower than 23:00. Dusk had also settled on us and the temperature was rapidly dropping. After several laps of trudging around the course and not recovering at all, I became very disheartened. Coupled with the colder temperatures and not being able to generate enough body heat to stay warm (I already had on three layers), my heart simply wasn't in continuing. I stopped at 32 laps, 37.606 miles at 9:43:47. Two of my last three laps had taken me almost 28:00 each. I checked in with the timer to let them know I was stopping, but gave myself a little hedge and asked how to start again if I returned in the morning.

After heading back to the hotel I dozed off and on for the next 12 hours. I was also feeling, if not guilty, at least disappointed in myself. I finally got up, dressed for the early morning cold and drove back to the race getting there a little before 6:00 AM with about 2 hours left. I checked in with the timer, followed instructions, and figured I'd get in a couple laps to put me over 40 miles. Much to my surprise and delight my laps times were several minutes faster than my trudging mile pace when I stopped. Remember a lap is 1.178 miles, so I was moving much quicker, and each lap was faster than the preceding. So I kept going and even ran-walked my final full lap and recorded one of my fastest lap times. I had picked up my marker at the beginning of that lap in case I didn't make it all the way, but I still had a minute or two left to start another lap. Of course that gave me just enough time to get to the top of the only hill on the course. So I added another 7.213 miles to my total to give me 44.909 for the race. With the partial lap added that put me in 64th of 185 overall, 37th of 78 males, and 1st of 9 among men 70 and older.

I knew going into this race that 24 hours would be very difficult physically, but it was much harder mentally, something I've struggled with in almost every 24 hour race I've run. The only exception was one where I had planned to stop early and actually kept going a couple extra hours to reach 50 miles. I'm in the process of evaluating whether I really want to push myself to that extended time, and if so, what I need to get myself in the proper frame of mind. I'm perfectly happy running 50K and 12-hour races with an occasional 6 or 8 hour race in the mix.

2021 One Day at the Fair 12-Hour

Not How I Planned My Taper

The last two weeks of August through the middle of September with all the PT sessions for vertigo and balance set my training back somewhat because I didn't want to go into my PT sessions with tired legs. Training had finally been going well when I nailed a tempo workout two weeks before the race.  Then everything fell apart when I caught a viral stomach bug that put me in bed for three days.  I didn't feel back to normal for a full ten days and my confidence was shot.  My main concern was that my reserves were still really low and I was doubting whether I could last 12 hours.  Before the virus hit I had hopes of running 46 to 48 miles.  Now I would be more than pleased to reach 41, which would put me at the top of the M70 12-hour DUV list for the US.  This would be my last opportunity, since my Hainesport race results were never posted to DUV and I move to the M75 age group on Sunday.

Travel was largely uneventful and I settled into my hotel room with my microwave dinner for the night. Typically I had a restless pre-race night waking multiple times before finally getting up before the alarm went off.  The hotel offered a normal breakfast menu, and with the race start at 9:00 AM I had the leisure to enjoy breakfast before packing up for the race.  I brought my typical contingency items of extra socks, shirts, and shorts, rain jacket, and two water bottles, one for water and the other for a sports drink or soda. I didn't anticipating needing the rain jacket because the weather forecast kept edging toward partly cloudy and afternoon sun.  

The race began on time with about 55-60 runners among the marathon, 6-hour, 12-hour, 24-hour, and 48-hour races.  I immediately settled into my run 1:00, walk 1:00 routine but at a much slower pace than hoped for.  I assume that was the result of the cutback in training and the stomach virus I'd had.  Since my hopes of a big day to close out the age group had already been scuttled, I tried to settle in and take whatever pace I could maintain for as long as I could.  The first few miles were right around 14:00, but the time gradually crept toward 14:15-14:30.  Trying to run through calculations in my head, I figuring out how long I need to hold that before switching to walk mode and still reach 41 miles.  If I can just hang on and get to 24 miles by 6 hours, that should give me some breathing room even walking 20:00 miles for the last 6 hours.

By mile 21 I was definitely slipping.  Both running and walking paces were slower, and with the Sun coming out it was also warmer.  I reached 21 miles at a little over 5 hours and by the time I finished lap 22 I was finished running.  Now it was a matter of what pace I could maintain walking.  While completely unplanned I needed a break after trudging through the next few miles.  Finishing mile 24 at about 6:01-6:02 felt like a reasonable time to take one as long as I didn't let it drag out too long.  It gave me time to sit and eat a substantial mid-afternoon meal, as well as give my legs a rest.  After 8-9 minutes I was able to continue, but initially it didn't seem to have helped much.  It was only after 3-4 miles that I felt my energy level picking up and my legs less tired, probably taking that long for food to digest since I was still trying to avoid any with high sugar content.  In any case I hit an upswing and my pace dropped from the mid-19's to sub-18:00.

That brought me to 35 miles at which point my goal was in sight, which was a good thing because physically I was back on a downward slide.  Different excuses kept passing through my mind to justify taking another break or stopping.  (I don't know if I could have forced myself to start again, if I did take a break.)  I'm counting down the laps and computing how much leeway I have if I can at least stay with sub-20:00 laps. With 5 laps left to reach 41 miles, I figure I have at least a 20 minute breathing margin.  That's when I start contemplating whether there's enough time to walk a bonus lap for 42 miles.  Even if I had the time I wasn't sure I wanted to put myself through the effort; I was on the border of whimpering from how much I already ached.  Even so, with picking up a minute or so each lap at a sub-19:00 pace, that seemed realistic, then I started wondering how much time would I have left if and when I reach 42 miles.  I shuddered to think about having to make a decision for yet another lap if I had 17-18 minutes left, because that would be just within the realm of possibility pushing myself to my limits...and I couldn't decide if I really wanted to push myself that hard with the possibility of falling short by 100-200m.  Only full laps count and 12 hours is a hard cutoff.  I was very relieved to finish mile 42 with only 9:31 left before the end of 12 hours, so I didn't have to make that decision.

While I couldn't be happier with the results, it was one of the hardest, most painful races I've ever run over the course of my 54 year running career.  It far exceeded my more realistic expectations, because even though my goal was 41 miles, I had serious doubts whether I could even reach 35.  Nor can I remember that last time I felt as stiff and sore the day after a race.  Normally I can at least walk 3-4 miles, and often even run that far at an easy effort, but simply walking a lap the next morning with a friend in the 48-hour was an effort.  That just adds to what makes this one of my more memorable races.

2021 Hainesport Summer 12-Hour

Survival in the Summer Heat

I must be crazy to register for a 12 hour race on July 3rd where I'll spend most of the time running in the summer heat and humidity of New Jersey. My major concern, as well as my goal, is coping with the heat and humidity for the full 12 hours. I began been training in the heat as soon as the temperatures started climbing by scheduling my recovery runs in the afternoons. With the length of time of my long runs, I was often finishing them in hot conditions also. Whether this is sufficient acclimation remains to be seen. They are still uncomfortable conditions to run in. Beyond that my training has been solid and surprisingly not any slower than usual.

Leading into taper week the temperatures have soared to record or near record highs. I've cut back even further on mileage and effort as a result. Fortunately it looks like there will be a break in the heat wave and temperatures may reach no more than 70-71F in the afternoon. Rain showers are a possibility, but that will be hit or miss. As long as it isn't a downpour, it may be a pleasant respite. To minimize race day morning hassles, I'm staying overnight in a hotel Friday as well as Saturday after the race.

I keep looking at my pace chart and 50 miles seems like it should be well within reach, but experience says keeping that apparently easy pace after I've already run and walked 25-30 miles is a lot harder in reality than on paper, or in this case on the computer screen. As a minimum I want to run 41 laps, .9913 miles each, to place me at least temporarily as number one in my age group in the U.S. for 12 hours. Completing 48 laps would be slightly better than last year at Delano Park. Reality will probably be somewhere between.

Friday I drove to the park to check out the course. I took at least one wrong turn, but still got a sense of the course and the general lack of shade. A couple areas had puddles stretching entirely across the path, so I anticipated some wet feet from that in addition to any potential rain. After checking in to the hotel I tried to meet with a friend for dinner. After several mishaps and one or the other being in the wrong place we finally met up a Miller's Ale House. Ironically it's only a couple hundred meters from my hotel.

Race day morning went smoothly. I arrived about an hour before the race and all the closest parking spaces were already taken. I didn't expect to need anything from my car, so that was fine. My friends arrived about 10 minutes later and we set up their table at another friend's canopy. That was good because we were able to keep it dry when the rain finally came.

With a 100 mile, 24-hour, and 12-hour race all starting we had 66 runners at the starting line. It wasn't too long before I was dead last and settling into my run 1:00, walk 1:00 plan. I was keeping the lap times well under my 14:00 target, closer to 13:15-13:30. Around mile 22 I started slowing down, and when the Sun came out I shifted to walking, not only because it was getting warmer (it was almost 3:00 PM), but my legs needed a break. Sofar I had been running alone. I had hoped that I might pair up with someone to walk with, but no one seemed to be moving at my pace. Around 5:00 PM and 8 hours into the race I shifted back to running and walking. It had also started raining lightly which kept things cool and made it easier to move a little faster. It was still a lot slower than in the beginning, but faster than simply walking. That lasted not quite an hour and a half before I was back walking exclusively again. The field seemed to have thinned out, because there were fewer runners passing me. Whether it was the rain or reaching their goals, it also meant I had to pay closer attention to the course because i couldn't just follow the runners ahead of me. I had this fear/concern that I would miss a turn and walk off the course and lose time and distance. My pace was varying from 17:30 up to 20:00. I was concerned that any attempt to start running again might jeopardize being able to stay on the course for the entire 12 hours and that was a primary goal for me. I had only 3-4 laps more to reach my minimum acceptable distance. That would leave me about an hour and 20 minutes to add on whatever I could. Thoughts of 48 laps and a new age group best disappeared when I shifted to walking back at 24 miles. I still thought about trying to pick up the pace to reach 46 laps (45+ miles), but that would have required holding the run 1:00, walk 1:00 for 5-6 miles, something I couldn't do before. So I settled into a good rhythm to get to 45 laps with 9-10 minutes to spare, not enough time for another lap.  That's officially 44.6085 miles and 8th of 18 runners in the day time 12-Hour.

Overall it was a solid effort in meeting my two main goals: to handle the weather condition, and to stay the course for 12 hours. The mileage was about in the middle of my minimum acceptable and my dream mileage, so again a solid effort. I didn't have any really bad periods, not even the slow walking 20:00 mile, and I was able to partially recover to running and walking again. All too often, once I've started walking, I walk the rest of the way.

2021 3 Days at the Fair 50K

Try to Follow the Plan This Time

 

Training had been going really well up to a week before the race, and running at Spring SOMO Time Trail 6-Hour left me feeling relatively confident of running a good 50K. Along with so few certified 50K races on the calendar, it also prompted me to change from the 12-hour race to the 50K at 3DATF. Unfortunately I began having lower back pain and tightness a week before the race, possibly from too much sitting at my desk. Stretching and core exercises help some, but it remains lurking in the background and possibly threatening not only my tentative time goals, but possibly even being able to finish the race. In addition, weather forecasts have been shifting from what I considered almost ideal weather to warmer temperatures and less cloud cover. Monitoring and controlling overheating could become a major factor as temperatures may climb to the mid-70s.

I don't know whether I should call this a senior moment or mere absent mindedness, but I missed my turn onto the PA NE Extension and continued across the Delaware River toward the NJ Turnpike before I realized this wasn't the way to travel to this North Jersey race. Rather than backtracking 30 miles, I tried to cut up through New Jersey to pick up US 22 and get back on course. All that did was take me through many towns and increase the driving time. Then when I finally reached US 22, following the signs kept putting me onto I-78 and bypassed the intersection I wanted. By the time I finished driving hither and yon I ended up back on the road I'd taken to get to US 22 and followed it north to reach my destination from a different direction. All told the detours and misdirection added 80 miles and two hours to the trip. Instead of having time to stop at the Sussex County Fairgrounds to see how my friends were doing in their races, it was late enough that I simply checked in at the hotel, ran a short shake out run to stretch my legs, and called it an evening. Of course I woke up about once an hour throughout the night as is typical of the night before a race. Not exactly the restful day I had planned.

Race day began sunny and warm, not the best omen for good running. I filled two bottles, one with plain water and one with Gatorade before the race to minimize time at the aid station initially. With the weather conditions I anticipated stopping to drink more frequently. As the day quickly warmed up it wasn't unreasonable to drink every mile as I finished each lap. Eating was another issue. I think I was eating too often as first because it got so that I basically didn't want to look at food after a while. Then in reaction I may have then erred in the opposite direction by not eating enough or often enough. More on that later.

My race plan was to run 1:00, walk 1:00, for as long as I could, hoping the full 50K. Pace was not a major consideration as long as it wasn't too fast like I did last fall at 3 Days at the Fair when I crashed early. Regular stops every lap at the aid station slowed me more than expected, but I was still averaging about 14:00 per lap through 23 miles. If I could hold that I would be able to run about 7:15. Unfortunately, even though I was still running fairly steadily, maybe a little over 14:00 pace but still targeted for sub-7:20, that's when nutrition issues hit. I'd cut back on eating because I was feeling too full. When I stopped to drink after 23 miles, I felt light-headed and almost fainted. A runner standing behind me caught me before I fell. It passed in a moment. I assured him I was okay, then continued, but strictly at a slower walk. At this point I'm convinced it was either due to lack of calories or the wrong source of calories, though the temperature reaching 76F with no cloud cover was also a factor. I walked two or three miles at a modest pace and tried several different types of food to restore myself. It wasn't until I consumed more sweets like Rice Krispie Treats and candy bars, that I perked up and was able to push more, though still only a brisk walk. By this time even my minimum goals would be impossible to reach, so I didn't bother pushing the pace beyond a brisk walk. I was walking with a friend on the penultimate lap when I realized just a modest level of exertion would bring me in under 7:45. Since I often think of goals in increments of 5 minutes, I decided I see what I had left for the last lap. Even walking the first 100m because they were slightly uphill, I had no problems running 2:00 (not the 1:00 which I'd started with) and walking 1:00 to finish under 7:45 with room to spare. I didn't feel stressed at all and in retrospect probably could have resumed running and walking several miles earlier. After turning in my chip and getting more to eat and drink, I proceeded to walk two more laps to cool down, bringing my camera and taking random photos to post on the race's Facebook page.

I'm mildly disappointed that I didn't run faster, particularly in hindsight that I probably could have run several minutes or more faster if I'd had an incentive or goal to pursue. However that also showed that my training is going well, perhaps not on track for my dream goals, but definitely improving my fitness. I have my sights set on running a good 12-hour race before I change age groups this fall, and I think this race shows I'll be capable of matching or at least coming close to matching what I ran at Delano Park. That was one of my best races ever and it would take a monumental effort to surpass it.

So far results are unofficial, but my Garmin time of 7:44:34 couldn't be more than a couple seconds off once the results are posted.  Official time is 7:44:14, 7th of 14 runners.

 2021 Spring SOMO Timed Trail 6-Hour

Prep Race For 3 Days at the Fair 12-Hour

This comes four weeks before 3 Days at the Fair 12-Hour. I feel rusty as far as racing, since it's been six months since my last one, and felt the need to run at least one race prior to what I hope to be a strong effort over 12-hours at 3 Days at the Fair. Overall I feel my training has been going well and this should be a good test of my fitness and an opportunity to test my race plan and pacing for 3DATF. In this regard it will be a supported training run and I have no intentions of pushing hard for any age group bests, rather I hope to preview what I want the first 6 hours of 3DATF to be like and still be running strong at the finish.

The day before the race is travel day, but travail day may be a more appropriate description. Driving up was going fine until I was almost to the South Mountain Reservation where the race would be held. I glanced at my wrist to check the time and discovered I had left my watch at home plugged into the USB port to charge. With my race plan, having a watch to check time and pace was critical. Much as I hated having to spend the money, I needed to find a running store to buy an inexpensive watch so I could monitor my splits and pace. Finally arriving at the race site, I couldn't orient myself to where the race was supposed to start so I was unable to go over the course as planned. So much for that phase of race preparation.

Onward to my hotel. At least I had no problems finding it. I asked the desk clerk about any nearby running stores to purchase a watch and was directed to what sounded more like a local version of a Woolworth's. Google maps to the rescue. The closest running store was back at the south end of SOMO in Milburn. After finding that and purchasing a not so cheap Garmin F45S, I got turned around and thoroughly lost for the next half hour after missing the first turn on the way back to the hotel. Familiarizing myself with the watch, I couldn't find any way to set an alert by time, so I would need to constantly monitor the time to follow my intended run-walk ration. Next I realized I needed a USB port to fully charge it. My only thought was that I would have to try the next morning using the USB port in my car. It wasn't until morning that I realized there might be one in the hotel room. It's surprising that I even thought of that considering how fitful I slept waking up every hour or so.

Now that the basics are taken care of, I'm ready for breakfast. Fortunately I had some Clif Bars I could eat, because the hotel was not serving breakfast, not even coffee, due to the pandemic. Just one more item not going as planned. At least I didn't get lost on my way to the race, and once I got there I saw the beginning of the course marked, I realized my mistake yesterday and why I couldn't orient myself. In addition, once I finished the first lap, I'm not sure I would have been able to follow the course without the chalk arrows. After getting my chip and t-shirt I chatted with a few of the other runners. There were only 11 of us in the 6-hour starting at 8:00 AM. The rest of the runners in the 3-hour, 1-hour, two laps, and one lap races would start at staggered times. That worked well for me in that as the race progressed I saw more runners and new faces, rather than spending most of the six hours with no one else in sight except when I came through the aid station at the end of each lap.

As the race begins I quickly fall to the back. It isn't until results are posted Sunday night that I realize I didn't finish last, though I do remember passing him while he was walking, but I thought he was several laps ahead of me then. After the long drive on Saturday (including all that time getting lost), and not being able to get in a short run to loosed up, it took me a while to work out the kinks and get into a normal running rhythm. Just about when I did the course turned off the well traveled and groomed trail into puddles, mud, and rocks, with the trail sometimes so faint I had to check for the red blazes on trees to know which way to go. While more experienced trail runners might have been able to run that .4 mile section, I probably did more walking than running, which through off my run-walk plans. I ran when I could and walked where I had to do, as much as possible trying to avoid or skirt ankle deep mud and water. This must have really thrown off GPS readings because my mile splits throughout the race fluctuated wildly from 13:23 to 16:14 while my lap splits told me I was averaging 13:45 for the first 8 laps. Meanwhile I was barely getting the better of the trail as I fell only twice after the six times I tripped. So far, except for a slightly fast first lap, I was right on my planned pace of approximately 26:00 per lap and still maintaining my planned run-walk ratio except for that technical section of the trail. My race began to fall apart after that. I had my usual short pause after finishing the lap to drink and grab something to eat before beginning the next lap. This time I never got back up to speed and my lap times slowed by about two minutes. Despite that I continued to keep my run-walk ratio and the last four laps were moderately consistent, just slower than my target. Of more concern was my more frequent tripping and barely catching myself before falling. Finishing my twelfth lap I decided I had enough feedback to satisfy my purpose in running this race, so another lap and risking a potential bad fall on rocks wasn't worth it. My final total was 22.56 miles in 5:21:10 for a 14:14 average pace.

With the added stress of the events on Saturday and the trail course factor adding to the complexity, my conclusions aren't as solid as I would prefer. At least I established that I can maintain my run-walk ratio even when tired. There's still some uncertainty about a reasonable goal pace for 3 Days at the Fair. At this point I'm leaning toward a more conservative goal and a solid race even if I leave something on the course.