Tipping the Performance Scales

(2012 Big Bear Lake 12 Hour. Photo by Jason Griffith)


Some really good articles have come out about body weight, composition, and running. In fact, elite female ultrarunner Ellie Greenwood has a very good write up on Irunfar regarding this very topic of body weight. http://www.irunfar.com/2012/12/a-weighty-issue.html. Ellie claims, somewhat seriously and somewhat jokingly, that she is one of the heavier women to finish at the top of the Western States 100 field, and in races in general. Ellie is a lean 128 lbs, and by comparison I don't consider her "heavy" by any stretch of the imagination, even at 5'5". I've also heard terms like "strong is the new skinny", which I believe is true, until you hear it from someone like Devon Yanko who is very fast, but still rail thin. If you look historically at elite marathoners, or runners of any distance, you will see smaller people with very little fat, and who are very skinny. Just think of any Kenyan you've ever seen run a marathon. Even when you glance at elite ultrarunners you see guys like Karl Meltzer, Tony Krupicka, Michael Wardian, Killian Jornet, Matt Carpenter, Mike Morton, Rob Krar and countless more that are all between 118 and 142 lbs. In fact, while some of the guys listed are shorter, Meltzer, Krupicka, and Wardian are all close to six feet tall, or taller. Odd as it sounds, I'm only 172cm tall, and yet I outweigh every guy I just mentioned by over 10 lbs, and I am by no means fat. Seems like the logic of skinny equals fast is true?

 (Haile Gebrselassie, perhaps the greatest marathoner ever. 5'5", 118 lbs)

Not always. The ultramarathon, and speaking more generally in terms of races of 50 miles to over 100, might be the one place your body weight will matter least. Granted, this does not mean you can be 50 lbs overweight and think you will do well, but it does mean that someone with 10% or higher body fat won't be at a significant disadvantage. There is proven truth that less body fat, to a safe degree, means the body is carrying around less unnecessary weight. The question is, is muscle a necessary weight? The value of having glycogen, a little extra fat, and muscle can actually help you in longer races where the body needs to rely on it's own resources for fuel. I am glad that more "average", as in not skeletal looking, runners that are now doing well in the sport. Hal Koerner, David James, Frank Gonzalez, Timothy Olson, are just a few of the growing numbers of regularly built, but very fit, athletes rising to the tops of the ultramarathon world. Let's hope the trend continues.

But, why is this even important to the 99.99% of us who are not elite athletes? It's important because while we are not as fast, many of us still strive to perform at our best. Sometimes having long distance running as a hobby is a wonderful win, win situation because I get to do something I enjoy and it keeps me healthy. However, it wasn't more than a few years ago I wondered if being a skinnier runner would be the thing that would help me run faster. After all, I wasn't blessed with the genetic gifts of having a moderately good VO2 max, no less one in the 70s to 90's like most top level athletes. In fact, my lung capacity is less than many recreational runners that I know. That being said, I figured that since running more didn't make me faster and following strict workout plans didn't making me faster, maybe losing weight was the ticket. Boy was I wrong! And that's a good thing.

I weighed 155 lbs my senior year of high school in 1999. I was not a runner, nor did I lift weights. I was merely young, active, and had the usual metabolism of a 17 year old. In college I ate like garbage, but lifted weights, so my weight increased to 173 lbs by 2001. This was back when I could bench press 260 lbs, and every now and could put up 285 lbs on the decline bench. I honestly can't believe how strong I was back then and yet I probably couldn't have even run a single mile without walking. By my senior year, thanks to my dietetics studying sister, I learned a little about nutrition and started jogging a couple miles per week, which brought me back down to about 162 lbs by the time of my graduation. I was 160 lbs when I ran my first ultra in 2004, and it wasn't until I felt like my training plateaued in early 2006 that I tried to slim down. It wasn't long before my weight hit 150, then 145 lbs, and eventually creeping below 140. At that point every it seemed like every workout sucked, I literally nitpicked every calorie I ate, and my enjoyment for running completely went out the window. I made sure everything I ate was healthy, and if it wasn't, then I would go for a run to "balance things out". On top of that my energy levels were constantly low, my mood was cranky, and my legs always felt slow and heavy. Years later, after swallowing my blinded male go, I would finally concede that I definitely had an eating disorder.

I wondered how could that be? I'm 20 lbs lighter, but now slower than ever before? That's when it hit me that not all bodies are built the same, and that my broad shoulders and thick calves were meant to support a body heavier and stronger than the sub 140 lb frame I had developed over the past several months. Bit by bit, I worked my way back into a stronger heavier body, but one that to my pleasant surprise was also much faster. I also introduced some different speed workouts into my weekly routine, so the muscle mass I was gaining back was more functional to running. By 2008, I returned to the ultramarathon scene and had a new found appreciation for the way my particular body was designed. I learned a valuable lesson in that while some people can run fast by being just skin and bones, the rest of us just don't have that in our genetics. For a lot of us, training methods aside, our optimal performance may be at a heavier weight where the strength of our muscles makes us faster than the lack of weight would.

The photo above in from this past summer. I look lean and strong. These days I am somewhere around 155 lbs year round, and along with my running, I am still doing 3-4 days of strength training per week. I will add that my strength training is now based more on lower weight and higher repetitions for endurance, I stretch more, and no longer attempt one rep maxes. Doing things like bench press doesn't really matter much as far as running goes, but I like staying well rounded for the other sports I enjoy. I may be 20 lbs heavier than I was in 2006, but the 2012 version of me could kick the crap out of the 2006 version. Strong isn't just the new skinny, strong is the new fast.

....and remember, you aren't fat. You are famine resistant :-)

The First 138,336. My Sister's first marathon.

(As promised. Stride for stride for 26.2 miles. From start to finish. 138,336 feet)


In June of this past year my sister Elisa joined a marathon training team in Richmond, VA. Her goal, after sveral years of runnings 5ks and 10ks, was to complete the Richmond Marathon. Yes, a marathon. The dream distance for almost all runners, my sister among them.

Five months of training later I joined my sister and her marathon training team for a 20 mile run, which happened to be the longest of their program. We finished the run in about 3:40 with a total running time of 3:21. It was just under a ten minute mile pace, and my sister said she felt like she had a lot in the tank at the finish. A few months before she had mentioned wanting to finish in under 5 hours, and ultimately started knocking her time goals down to possibly a 4:30 on a really good day. However, after her strong showing on the 20 miler, I suggested that my sister might actually be able to run a ten minute mile for the entire marathon, which would bring her to a time of 4:22. Moreso, I believed she had held back a little to run with her training team, and thus secretly I believed she could break 4:20.

So it began. On the brisk 36 degree morning of November 10, 2012, myself, my sister, and 6,000 other runners cluttered the interesection of 8th and Broad St in downtown Richmond. The song Gangdamstyle blaired from the speakers, breaking a little pre-race tension in the process, and soon we were following the masses and running the first feet of my sister's first marathon. The primary goal for the day was to simply finish the marathon, then break 4:30, and then shoot for the "elite" goal of breaking 4:20 if possible.

The early miles went just as planned, and though the pace was a bit faster than the ten minute miles my sister had been training at, we were moving smooth. We cruised the early flat sections at a 9:30 pace, and eventually dropping down to a 9:15 aided by the downhills leading to the James River. We hit the 10 mark in 57:49. My sister and I were joined by the pleasant company of running veteran Carter Wiecking, and her presence definitely helped keep our pace efficient, as well as providing some much needed conversation. The river front was gorgeous and before we knew it we were passing through the 10 mile point, and then through the half in 2:02:23. My sister had just run about six minutes faster than planned for the first half of the marathon, and I was a little worried that we went out too fast. Carter, however, continued to run well, so we let her go so she could pursue breaking her marathon PR of 4:14. Carter crushed it, and finished with a huge personal best of 4:01.

Meanwhile, as in most marathons, my sister started feeling punishing effects of the miles during the scenic Lee bridge crossing. This is around mile 17 of the marathon, and where the race really begins. I told my sister that "This is where you prove you are stronger than everyone else. If you see someone walking, you keep running. You trained harder, and you can keep going." The encouragement/coaching had fleeting effects, but ultimately she would need short walks breaks. Although her marathon training program was very good, my sister had become acostomed to being allowed to stop and walk at their food/aid checkpoints every 4 to 5 miles. In the marathon, the clock keeps running, and so you must as well.

We arrived at mile 20 in 3:12:37. Nine minutes faster than her 20 mile training run three weeks earlier, and without pausing the clock at aid stations. Miles 18-22 were tough on Elisa. Cary St to the Richmond Diamond were peppered with short walk breaks and stretching. I kept reminding her that this is all part of the marathon experience and it is what everyone goes through. I said "It's not about how well you can run when you feel good. It's about how fast you can keep moving when you want to quit." The last four miles of the Richmond marathon are fairly flat, so I encouraged my sister to keep going and the finish would be there soon. I knew from miles 22 to 26 that Elisa was putting everything she had into, and she even said "I have nothing left right now. I just want to be done". I replied "Good. It means you are giving it your all."

As we made several of the final turns down to the finish I reminded my sister "You are about to become a marathon! You will be a marathoner for the rest of your life from this point forward. You got here on your own. I'm so proud of you." Though it seemed like forever from Elisa's point of view we finally made the last turn down to Browns Island. We could see and hear the thousands of spectators eagerly awaiting. About a hundred feet from the finish, by chance, I glanced over to the right and wouldn't you know it? Of the thousands of people lining the street, I spotted our mom and dad who were able to watch Elisa and I finish together. I nudged my sister and said "Look! It's mom and dad. We're all here." With that final note we sprinted the final feet and through the finish.

She did it! My sister Elisa freaking did it! She was sore, tired, and hurting, but she kept moving forward. My sister was now a marathoner and the newest member of the rare society of long distance runners.

Oh, and her finish time? Remember that "elite" goal of breaking 4:20. Yeah, she finished in 4:19:57. Three seconds under. Bad ass. What a red letter day for the Bailey and Seldon family. Hello world. Let me introduce you to Eliza Bailey Seldon. The MARATHONER!

(Proud brother with inspiring little sister)

Ultra Bar Fight

After a few indepth and deeper posts, I thought it'd be nice to return to a funny topic. What ultrarunners would you want on your side during a bar fight? It's a completely random, and completely stupid topic, but that's why I chose it.

First off, here are some folks I wouldn't pick. Ultrarunning tends to lend itself to a more peaceful and thoughtful group of athletes, and thus many of the top runners would more than likely try to talk things out during a bar fight rather than actually throw punches. Also, long distance runners tend to be on the skinny, less muscular side, which also mitigates the intimidation factor.

I wouldn't want on my side:

Tony Krupicka- his rail thin 150 lb frame can fly up mountains, but I doubt they can throw down in a bar fight. Tony is also quite philisophical, and would reason out all the theories how man has evolved beyond the need for physical combat. Plus, he looks more like Tom Hanks from Castaway, than a fighter.

Scott Jurek- Scott might be 6'2" and 170 lbs, but he's just too peaceful and meditative to hurt a fly. That's what we love about him, but I don't think I'd want him backing me up in a dark alley.

Kilian Jornet- 5'7", 120lbs. Nuff said. He could outrun any bar thug on the planet, but a Vo2 max of 92 doesn't translate into punching power.

Hal Koerner- Hal has actually gotten fairly lean and ripped the last couple of years. He's also bigger than you'd think at 6'0" 170 lbs. Though he's packed on some muscle, he's still far too laid back and nice to want to get involved in something as silly as a fight. He'd rather sip a beer and watch.

Matt Carpenter- The king of high altitude can outrun anyone in the world to the top of Pike's Peak, but if Pike's Peak had a bar, his 120 lb frame wouldn't stand a chance. Too bad you can't punch with your lungs, or else Matt would be a beast.

I could probably list hundreds of other runners who I wouldn't want on my side in a bar fight, but then again they are runners. When will they ever need to fight? Again, most ultrarunners would rather enjoy the pristine outdoors, than go to a bar and brawl it out.

That brings me to who I'd want ON my side in a bar fight. Note, being on this list does not mean I think these runners are violent, or enjoy fighting. They are merely folks I think could throw down if they had to. I'm pretty sure most are just liked the runners described above and are quite happy with never having to fight. Ever.

David Goggins- No doubt that this Navy Seal is as badass as they get. The former powerlifter is now a chiseled 6'1" 195lbs. I would not want to mess with this man among men. Hammer of Thor, behold Mr. Goggins.

Mike Morton- Don't let his small 5'4" frame fool you. Army Master Sergeant Morton is a Green Beret and former Navy diver. Pain is his pleasure, and his long military tenure puts him up with Goggins as possibly the toughest humans in ultrarunning, and on earth.

Alex Barth- An east coast speedster, this guy looks like he could rip the doors off a tank. He's also a skilled Tae Kwon Do black belt.

Doug Berlin- Known mostly to DC area runners, this 6'6" 230 bohemoth is the owner of three Gold's Gym franchises. From the looks of it, he works out at all three.

Aron Ralston- few people know that Aron is an ultramarathoner, and has completed the Leadville 100. Aside from that, anyone who can survive 127 hours in Blue John Canyon, break their arm, then proceed to cut it off, is a tough S.O.B. in any book.

Jenn Shelton- She may be tiny, but this wild child would do some damage. She's never turned down a challenge, and she's got the spunky personality to boot. Jenn's holding it down for the ladies.

(Credit:Luis Escobar)

Michael Dunlop: Known better in the Lynchburg area. Mike won the Mountain Masochist bench press contest with 39 reps of 135 lbs AFTER running 54 miles. At 6'8" 250 lbs, Dunlop is hard to miss.

The Moments

"It is always surprising how small a part of life is taken up by meaningful moments. Most often they are over before they start, although they cast a light on the future and make the people who originated them unforgettable."
-Anna and the King

My great grandmother, simply called Nanny, was 90 years old the last time I saw her some 20 years ago. In fact, I can still remember our first encounter when I was a small child visiting Long Island, New York many years passed. Nanny lived in a small, yet spotless and cozy room in the lower level of my grandparents house. The only thing I recall was a portrait of Jesus hanging on the wall and a set of rosary beads neatly set on her desk top. The back of Nanny's her hands were soft, yet aged liked a fine sheet of paper. Paper is an appropriate analogy given that her hands alone reflected the stories of a life well lived. Nanny's eyes also told a story of living through two world wars, a great depression, and the witnessing of several generations of children come and gone. Her voice was a little shaky, but no doubt from the many stories shared. 90 years of life, and yet just a small stitch in the fabric of time.

Meaningful moments are hard to come by these days, yet they often define and shape who we are as people, and also the threads that intertwine the myriad of human relationships we experience. It is no coincidence that the greatest experiences a person can have on earth are centered around the celebrations of life, and the duplicity within the loss and gain of it. There's always a harmony. A balance. But, such is the case with all things. We are born, we die, we love, and we hate. We are all things that fall in between the distant poles of the latter. It's what makes us....well, us. Life, and it's meaningful moments are like priceless works of art. Their limited duration and terms of borrowed use are what derive the value. How many more sunrises will you see? How many more times will you lie on your back and gaze upon the clouds? Imagine a white Christmas with family, a child with sparklers on the fourth of July, or celebrating a baby's first steps. How many of anything do we truly have left? We frequently perceive life as an inexhaustible well of moments. But, it is not.

I was born in the port city of Busan, South Korea. Nobody knew what the future held. My sister was born several years later. Her first cries echoed in the hospital corridors, thus beginning a story that we could try to predict, but would never really know until it was lived out. Lived out in a series of meaningful moments. Mere seconds after her birth my sister was embraced in the adoring arms of my mother and father, both beeming as they ushered her arrival into this life. Hand in hand, this was their first dance. It was a moment where time stood still just for a second, because this particular place in history belonged to my family.

The years go by, and like winds sweeping over a desolate sandy beach, they take their share of dreams and hopes. Life doesn't go as planned, loved ones depart, but, like the rolling tides, the years also give something back.

Flashforward 28 years and 2 months. My little sister is now adorned in all white as she is about to walk down the aisle to meet her future husband. She is radiant only like a bride can be, or like a newborn person. Though the setting is a little different, it is a mirror image to her birth, but this time her it is her second life that she is about to embark on. Instead of receiving her, my parents are about to give her away in marriage. My father's hand is a little older, and his hair a bit grayer, but he holds my sisters hand again for the first time, and my mother looks on with the same adoration as 28 years before. The sun shines through the chapel stained glass, and it is truly one of the most beautiful moments I have, or will ever experience. We always knew this day would come, but when the day arrives you still find yourself saying "Is this day really here?" The moment takes your breath away because you've pictured it a thousand times in your mind, and yet no amount of imagination can prepare you for the real thing. When my sister walked the aisle, I saw all of our moments together. I saw my little curly haired sister running through the fields, playing piano, getting her license, and graduating from college. While everyone else saw one moment, my family witnessed them all.

...and yet, even the monumental nature of my sister's wedding ceremony was merely a one hour moment in our lives. Ask a person who, like my great grandmother, has lived say 70, 90, or even over 100 years. Even the oldest people on earth have lives that were most impacted by single events that lasted shortest amount of time. A birth, a death, an illness, a car crash, a wedding, a promotion, a family. One moment you are giving a best man toast, and the next you are making a funeral speach. From split seconds to decades, it is the accumilation of these individual moments that make up this thing called life. Moments reflect the past and cast a light on the future. We are all meaningful moments waiting to happen.

Let the father and daughter dance. In this moment.

The Future of Course Records

Last year I wrote about the most impressive US ultramarathon course records, and now I think we may see all of them fall in the next several years. In fact, I believe by 2017, if not sooner, all the major course records will be broken.

In today's ultra scene we are seeing more and more fast marathon runners crossing over to the ultra world. Most of this is due to their desire for a change of scenery, a new challenge, but also because running a 2:12 marathon will no longer win you marathons. However, when most fast marathoners "figure out" out how to adapt to the ultramrathon distance, it would seem likely that all the hallowed records will fall. Afterall, a sub 2:20 marathoner won't win any marathons these days, but they likely have more than enough speed to win ultras, and win the money and endorsements that could come with it.

Fast marathon times obviously don't always correlate to ultramarathon success, and is even less likely to promote success at extremely technical ultras, like the Massanutten Trails 100. To some degree, the best long distance technical specialists, like Karl Meltzer, should continue to dominate races of extreme geographic nature (Hardrock etc.). Case in point, Timothy Olson, in ideal conditions, destroyed the course record at Western States, and he's by far not the fastest guy to run. However, grinding for 100 miles requires a different skill set than raw speed. Thus, I believe most 100 mile course records are likely very safe from the super fast marathoners, but for 100k and shorter, records will drop like they are hot. That doesn't mean 100 mile course records won't continue to fall, I think they will, but by the increasing number of elite ultrarunners competing, and not due to the marathon speedsters.

However, for all the non technical ultramarathons out there we are seeing the fast crossover marathoners finally starting to get the hang of ultras. Last weekend Sage Canaday, who I think is at the beginning of a dominant stretch of ultrarunning, took down Tony Krupicka's stout course record at White River. It was his first 50 miler, longest run ever, never saw the course before, and ran a ridiculous 6:16. Tony was in his peek, had Uli Steidl's splits, and ran the course twice before getting to his 6:25 time. Even in smaller events, like West Virginia's Capon Valley 50k, fast road guys are coming in to clean house. Andy Allstadt, a 2:22 marathoner, won Capon Valley with a time of 3:52 in his first ultra. He beat out the talented local ultra stud, my friend Brad Hinton, by 22 minutes, and he even got lost on the course. Imagine what he might do next year if he runs the same race? Previously, people thought sub 4 hours was blazing at Capon Valley, but clearly a Max King, or Sage Canaday could run sub 3:30.

The number of guys who can run in the 2:20's and lower is growing my leaps and bounds. Max King, Sage, Jordan McDougal, Khalib Wilkinson, Matt Woods, Michael Wardian...so on. Even the women are out there running 2:39, like Devon Crosby Helms, and 2:40's like Ellie Greenwood, Jenn Shelton, and Leah Thorvilson. Look out ultra world, course records are gonna get turned upside down. The last time super fast marathoners dedicated themselves to training for ultras we got Matt Carpenter, Uli Steidl, and Michael Wardian. Even Josh Cox got in a little ultra action with his 50k American Record.

So where do I predict course records will go in the next few years?

Western States- Sub 14:30, though the weather is a huge factor(snow and heat)

Hardrock- Sub 22:30. Eventually a high altitude runner, other than Kyle Skaggs, will figure this course out

Leadville- Sub 15:30. I think this will be the last CR to fall given Matt Carpenter was in his prime, and was virtually unbeatable at altitude when he set his CR of 15:45

Vermont: Sub 14 hours.

Umstead: sub 12:45.

Rocky Raccoon: sub 12:30, though Ian Sharman made this a beast to beat

American River: sub 5:20. Fast guy on a cool day could do it

Mountain Masochist: Sage could go sub 6:15 there

JFK 50: sub 5:30. Clifton's CR was like the 4 minute mile. Now people KNOW it can be broken

Badwater: sub 22 hours

Wasatch: sub 17:30

MMT: sub 17:30

Way Too Cool: sub 3:20

Caumsett Park 50k- sub 2:50

Big Bear Lake 12 Hour Trail Run

(Photo courtesy of Jason Griffith. Taken early in the day. Note the clean shirt)


July 21st, 2012. Bruceton Mills, WV

Flashback: I actually did this race back in 2008 and finished that year with 58.5 miles in 12:26.

Flash forward to 2012. This year it was a battle for 1st place all day between myself and another runner (Tom Rhine). The course is 6.5 mile loops of mostly hilly single track, and some technical trail. At 32.5 miles I trailed by 5 minutes, but I hit my only real low point of the day during my agonizingly slow 6th lap which put Tom's lead to over 20 minutes. My energy was super low, but after eating some beef jerky, the food of champions, I was back in the hunt. Tom continued to put a few minutes on me over the next couple loops, and then we ran the last two loops at nearly identical paces. In the end we tied for most distance, but Tom won the tie break by completing his miles faster. The next runners were well over an hour behind, so it really was a two man race for much of the event. However, to be fair, Rande Brown wasn't too far behind me and stopped with 8 laps so he could finish with his wife Kari who ran despite some knee issues. Rande just ran 22:11 at the MMT100, so no doubt he would have pushed me if he chose to keep running. All day I kept expecting Tom to come back to me, as long as I held a consistent pace, but he never slowed down. Props to him for proving me wrong.

(Photo courtesy of Jason Griffith. Dirty later in the race after a couple of spills)


Interesting note of integrity: Going into my 10th lap I trailed by 22 minutes, which was too big of a gap to overcome, so I told the time keepers that it was my final lap. Technically, within the rules, I was allowed to go out for an 11th lap because I had finished my 10th lap within the 12 hours. This would have put me at 71.5 miles to Tom's 65 for the win. Unlike most timed events, they let you keep going after time expires. Some runners were out there for 14 hours. Tom was in no shape to go out for an 11th loop, but in good faith stopped at 65 miles because he trusted I was not going back out (based on my word to the timekeepers). I could have very fairly won the race with an 11th lap, but it would have been pretty classless. I opted to maintain some character and settle for 2nd, knowing I could have literally stolen the win. What do yall think? A classy 2nd place, or a no holds barred win? To me, it wasn't worth being the "bad" guy in such a low key event with only 37 solo runners.

So far in 2012 things are holding steady. I think I am becoming a better long distance runner, since I'm not fast enough to hang with folks for 50k's and shorter events. In races over 50k in distance I have finished 5th, 4th, 2nd, and 2nd. Still searching for that elusive win in 2012.

Weather: 60's at the start. A few runners actually had on gloves and long sleeves. High temperature in the mid 70's, but very humid. Overcast. Ideal running conditions for July. A little muddy, but overall good trail conditions.

Splits:

26 miles- 4:12
32.5 miles- 5:17
52 miles- 9:11
58.5 miles- 10:33 (compared to 12:26 from '08)
65 miles- 11:49

Note: Funny, although an entirely different course and event altogether, these splits were almost exactly the same as my Old Dominion 100 splits. I guess if this had been another 100 mile race, I would have finished in about 20:30, which would have been the third 100 mile run in the 20:30 range this year. Thank goodness, it was "only" 65 miles ;-)

Old Dominion 100. Magic in the Moonlight

(Fort Valley, Virginia. Photo courtesy of Bobby Gill)

There are two races that truly define the heritage of 100 mile ultramarathons in the United States. One is California's famed Western States 100, and the other is the Old Dominion 100. The latter is a diamond in the rough, and I've been blessed to experience both. Over the last 39 years Western States has evolved from one man's challenge to conquer a horse trail by foot into a high tech, sponsor decorated, epic production. In nearly the opposite sense, the Old Dominion 100 has clung tightly to the vintage format that makes you feel like you are still racing in the 1980's. Both races are unqiue and invaluable to ultrarunning, and to run them is to understand the history of the sport we cherish. Race founder Pat Botts, and directors Ray and Wynne Waldron bring you a classic race, but can you survive 100 miles like ultrarunning's legends from the 1970's and 80's? That is the very challenge that brought 56 runners to the small town of Woodstock Virginia on June 2 ,2012. Welcome to the 34th running of the Old Dominion 100 Mile Cross Country run.

My Old Dominion 100 race entry was not mailed in time. Epic fail. Two days before the race I called the race staff to confirm I was not running. Much to my surprise, they said I was on the list, and I was cleared to go. A spur the moment 100 miler? I hadn't run over a 40 mile week since April, and now I had 48 hours to prep for 100 miles of running. Well, I didn't have any plans for the weekend and I love mountains and running. Sure, why not? I roll like that.




It's 4am on a cool, crisp June morning. You have 24 hours to run 100 miles. The night sky is bright, and the moon is nearly full. "Is there enough magic out there in the moonlight to make this dream come true?" Words spoken by Moonlight Graham's character in Field of Dreams. We pray, and then we go.

Today is all about embracing the experience of the run. No goals. Just be in the moment and enjoy it. It's better than sitting in my office with eyes glazed over by the glare of computer monitors and fluorescent lights. The early miles of the race contain the usual friendly banter when everyone's hopes and aspirations for the day are still alive and well. The fast guys dart off into the darkness, falling further into the distance, with their position only being given away by dimming flicker of the police escort vehicle lights.

I run up Woodstock mountain with West Virginia speedster Paul Davis, running his first 100, and we have a great time chatting to the top of the first climb of the day. The new day reveals itself as the sun transforms the navy blue sky into a blush horizon. The roads are fast, and the weather is about as you as you could ask for. Though I run about the same in hot weather as I do cool weather, the mild temps were indeed welcome. I enjoyed the rolling roads and took note of the verdant surrounding landscapes of Fort Valley. I was mostly alone daydreaming, but was joined around mile 23ish by Matt Broaddus and Paul Jacobs, two fast guys from DC also running their first 100. Soon enough the guys were out of sight, and I mosied my way to Four Corners. 32.5 miles done, and a good bit slower than the last time I ran Old Dominion, despight the nice weather. No worries. I am having fun.

Goodbye roads, hello trails. The technical 15.2 mile stretch through Duncan Hollow, Peach Orchard, and back down Crisman Road went by like a blur. 2 hours and 37 minutes after I left Four Points, I was back. Carter Wiecking heads up a top notch aid station, and if I'm going to see any aid station twice, it might as well be hers. One special beverage later I am off and running again. 50 miles done. Steep ATV trail, check. Puddly Peter's Mill trail, check. Now time to visit some old friends at Little Fort. Lee and Deb Pugh give me a warm reception, and I am just as happy to return the favor. I don't stay long, but Little Fort always feels like a mini homecoming for me.

93 miles go left and 65 miles go right. Right it is. More roads, a mudhole, and then a furnace. My safety runner isn't there, and I'm a little bummed for him. I don't need a safety runner, but it would have been nice to share the experience with a friend. Oops. But, alas a girl named Jamie wants to run with me. Game on! The climb up Sherman was slow, but to be expected with over 75 miles now on the legs. Climbing Veach Gap is another tough grunt, but the views of moon rising over the valley were incredible. Descending into Veach west I rolled my ankle twice and walked the remainder of the trail into the aid station. The ankle roll was the only actual pain I had all day, and it was gone within minutes. I thanked Jamie for helping pace and not only was she awesome company, but she and her family have an incredibly rich relationship with the Old Dominion 100. Her father is none other than the legendary Ed Foley. Ed is a 15 time Old Dominion buckler and former champion. Basically, he is to Old Dominion what Tim Twietmeyer is to Western States. Good stuff my friends, good stuff.

The remainder of the run was cool, calm, and serene. The stillness of the valley night and the golden lights of the town below serve as open arms for the prodigal sons and daughters returning from their weary ventures. We retrace the footsteps of the day before, almost as if to rewind back to a place of rest and recovery. Then, just like it started, the race is over.

Thank you to all the amazing volunteers and their tireless efforts. Volunteering isn't just a race day job, it's also the months before and after that they bust their butts so you can finish. Thanks to Matt Broaddus for the leapfrogging company and comradery for 60 miles. Thanks to the Broaddus/Jacobs crew for adopting me as a runner, and being cheerful faces for me and others at all the crew stops. Thanks to Ray, Wynne, and Pat. Runners, it's up to us to get this race back on the map and allow it to have the recognition it deserves.

In regards to my feelings for the Old Dominion 100, I'll finish with another Moonlight Graham quote.

"This is my most special place in all the world. Once a place touches you like that, the wind never blows so cold again."

Run like you stole something (metaphorically),

Mike Bailey

Massanutten Mountain Trails 100 Preview and Odds

Drum roll please!

I proudly introduce to you the preview of the 2012 Massanutten Mountain Trails 100 miler, brought to you by the Virginia Happy Trails Running Club. Who's ready for unpredictable May weather, 16,200 feet of gnarley climbing, and over 100 miles of foot smashing rocks? Surely you will say "Massanutten Rocks!".

Without furthur adue, here are some folks to watch in the 2012 race. I will be updating runner info throughout the week, so stay tuned as more up to date news comes in. Though this list only highlights some of the faster runners in the field, remember that some of the most inspiring stories will come from the middle and back of the pack. Enjoy.


As always. Ladies first!

Eva Pastalkova- The reigning champ is back. Last year she took down Sue Johnston's stout course record with a time of 22:30. Now that she knows the course, she will be nearly unbeatable. Her mental strength is a huge asset, as long as she stays on course. I think she will lower the mark again. Prediction 22:09, new course record, and she finishes top 5 overall. The question is, how many guys will she chick, and could she be the first *FEMALE OVERALL WINNER of MMT*?

Sheryl Wheeler- The former champ is super tough, and she consistently finds a second gear during the late stages of MMT (usually after mile 75). She will pick her way towards the front of the race, and I think she'll duke it out with Cusick for 2nd. Prediction 26:12

Kathleen Cusick- I paced Kathleen last year, and I think she will be hungry for another top 3. I think she holds on for 2nd this year and edges out Wheeler with a time of 25:50

Frannie Conte- She's fast, but has never done particularly well on rocky trails. If she can gut it out, I think she could manage a finish in the 27 hour range. Predict 27:17




The Men's race: None of last year's top 3 are returning, but the field is still stacked. At least 5-6 guys are in a position for the win. We have a nice mix of fast young guys and "old" guys, east coasters, and west coasters. Three former champs are running. There will be a big cluster of folks betwwen 21:30 and 23 hours. Let the games begin!


Nick Pedatella- Possibly the fastest guy in the field and trains at altitude. DNF'ed MMT in '09 and will look for redemption. Predict 20:45

Jack Pilla- won Vermont in 2010 at age 51 in 16:36. He could destroy the 50+ age record, and contend for the win. 21:55 cuz he doesn't do rocks often.

Dan Barger- He won MMT in 2010 (20:25), so he knows how to run the course fast. At age 46, it's almost hard to believe he has been running ultras for nearly 30 years. He started when he was 17. Predict 21:40

Adam Lint- One of the fastest 50k and 50 mile guys in the field, and lesser known to us East coasters. He's fast, but has the least 100 mile experience of the other guys. Does he like rocks? Predict 22:30

Sean Andrish- Sean's lost some speed, but he's got experience. He won MMT in 2004, and can still fight for a top 5 position. I hope he proves he can still bring it for 100 miles. Predict 23:45

Harland Peelle- Hasn't raced as much recently, but he's still fast and experienced. Both are needed at MMT. Predict 23:10

Keith Knipling- What would MMT be without Keith in the mix. He had an "off" year last year, but I think he will bounce back into the top 5 where he belongs. Predict 22:25.

Todd Walker- 2008 MMT champ is back. Should be gunning for a top 3. Tons of MMT experience. Predict 21:50

Jason Lantz- If he is rested he should go top 5. Just ran 6:33 at Bull Run Run. He will duke it out for a top 3. I think he may be the sleeper to win if he stays on trail. Can run 21:30.

James Blandford- He has gone sub 24 before at MMT and just threw down a 6:59 at Bull Run Run. He's in shape and I think he's due for a big finish. Predict 22:55 and a top 10

Adam Cassaday- Has finished 3rd and 5th at MMT, and I'd expect more of the same. He can break 22 hours. Predict 22:42

Mike Frazier- Mike trains A LOT on the Massanutten trails, and he's pretty fast. I think he's got 23:30 in him and a top 12.

Chris Askew- He's a bit under the radar coming from Oregon, but he's also broken 24 hours at some very tough 100's. He was 6th at the 2010 MMT (23:04), and I think he'll go sub 24 again. 22:55 and a top 7

Yosuke Murase- Might be one of the most improved VHTRC runners in the last year. He will surprise folks. I think he will run 23 hours and round out the top 10.

....Others to watch


Richard Cook- He tears up road 100's and won the inaugural Oil Creek 100 a few years ago, so he can perform on trails. I just don't know about the rocks. He could still go sub 24, but I will predict 25:30 for the road runner.

Dave Ploskonka- Dave goes out fast, and sometimes holds on, sometimes doesn't. He's owned the Beast of Burden series and run 16:19 for a road 100, but the trails are different. Could easily go faster than my prediction, but I'll say 25 hours flat.

Dante Simone- little known, but recently ran 16:56 at the NJ 100. Definitely worthy of note.

Ryan O'dell- speedster from NY. Could break 24, but I'm thinking 24:30.

James Brennan- My buddy has knocked out solid finishes at Rocky Raccoon and Vermont 100. If he's been prepping for the rocks he could do well, but I'm not sure it's been his focus. He's got the talent for sub 24, but are his legs conditioned for the rocks? Predict 25:45 and top 15.

Jim Harris- Mr consistency could see a top 10. I'd like to see Jim break 24 hours. The question is whether he will taper, or run 30 miles the day before MMT. Predict 25:25

Ryan Henry- broke 24 hours at MMT back in '07. Not sure if he's running much these days. I think he's still got sub 26 and top 15 in him. Predict 26:20

Andy Anderson- not a contender, but my old friend is 0 for 6 in 100 mile attempts. I am rooting like crazy for my buddy to get his first finish. Lucky number seven.

The Mike Morton Phenomena

(Mike Morton en route to a course record 13:11 at the 2012 Umstead 100. Photo courtesy of Runitfast.com)

Like any sport, ultrarunning has its legends and myths. Mike Morton is the modern day version of The Natural. He basically dominated ultras in the mid 1990's, even when he was just in his early 20's. I'd say 1990's east coast ultrarunning was highlighted by short shorts, guys like David Horton, Dennis Herr, Courtney Campbell, Eric Clifton, and of course Mike Morton. He won the Vermont 100, Old Dominion 100, Massanutten 100, and Mountain Masochist, but his capstone was setting the course record at the 1997 Western States 100. He ran a time of 15:40, bettering Tom Johnson's previous record by 14 minutes, and easily finishing ahead of Western States legend Tim Twietmeyer. Morton was also the first none California resident to win the fabled race.

Then at some point in the late 1990's Mike Morton was gone from the ultra scene almost as fast as he dominated it. Somewhere along the way he made an overseas comittment to the Navy, and then eventually the US Army. The early 2000's were a fairly tumultuous time politically and militaristically in the post 9/11 world. (In the very improbable case that Morton actually stumbles across this write up, thank you for your service to our country). Mike then started a family, and suffered some physical setbacks due to hip injuries. Here and there his name popped up at some smaller events, but for the most part Morton was out of the spotlight. Or so we thought.

Then, in 2010 a 39 year old Morton shows up to the rather low key Hinson Lake 24 hour run in Rockingham, North Carolina. He runs 153.89 miles in hot and humid conditions to win the event, and set a course record. One year later he comes back and betters the mark with a near American record of 163.9 miles. His 2010 Hinson Lake run is arguably the best US ultra performance most people, until now, have never heard about. This monumental run came on the heals of Scott Jurek setting the American 24 hour record by running 165.7 miles at the 2010 24 Hour World Championships in Brive-la-Gaillarde, France. Scott ran with other elites on a fast paved loop, in cool conditions. Mike Morton ran with 250 slower recreational runners on a sandy, hot, 1.52 mile loop. One could argue, and argue well, that Morton could contend for the US record if given the right race conditions. Hopefully, he gets the opportunity, and we get the chance to see it happen.

But, Morton's story is really just beginning for the second time. The 5'4" powerhouse, now 40 years old, is making headlines again for casually blazing 100 mile course records. Already in 2012 he has run 13:18 at the Long Haul 100 in Florida, and then raised the bar again by breaking Zach Gingerich's impressive Umstead 100 course record. Morton ran a 13:11, knocking 12 minutes off Gingerich's 13:23. His marathon split was 2:58, and he was dropping sub seven minute miles for nearly the first forty miles of the race. I can't imagine how Jim Sweeney and Mark Manz felt about running 14:14 and 14:16 (times that would easily win most years) and still finishing an hour behind the winner? Hands down, that just says that much more about where Mike Morton has taken his running career. Morton himself says that he is running less weekly miles, perhaps 70-100 per week, due to family and work. This really makes it even more impressive because, like most of us, he is a working professional and family man, yet still found a way to return to an elite level. I guess that is the mark of greatness, isn't it?

Speaking for myself, I know I am very excited to see Mike Morton back to dominating the sport he loves. For now, I know Morton is signed up for the 2012 Badwater 135 mile ultramarathon. In a previous post, I noted that Morton could be the man who takes down the course record. Well, I guess my wish came true. It will be interesting to see him run against a fairly solid field with former Badwater champ Zach Gingerich, Michael Arnstein, Phil McCarthy, and of course current defending champ Oswaldo Lopez. Mike has already shown he can cover the 135 mile distance, and his success in hot weather has shown he may fair well in Death Valley's 120-130 degree temps. I predict he will break Valmir Nunes' 22:51 course record, and may possibly break the 22 hour barrier. Beyond Badwater, Morton has stated an interest to race a couple times a year, and that he would love to go back to Western States. Let's hope they give some priority to the former champ and course record holder.

I think Morton is an example of what some other runners are already doing, and that is redefining their running and specializing at certain distances. With so many fast road guys and gals now entering the sport, and some of the older stars aging, more folks in their late 30's and 40's are turning to 100's and 24 hour events. Losing raw speed won't make you competitive in "shorter" ultras, but the gained mental experience and conditioning have made previous speedsters into incredible super long distance runners. Just look at Scott Jurek's transformation, and even Hal Koerner going for faster 100 mile races. Then you've got Phil McCarthy, Serge Arbona, David James, Jay Aldhous, Jack Pilla...and so on. Though it looks like Mike Morton is sticking to the longer stuff, him redefining his running is hopefully going to help redefine ultrarunning. Like a fine wine...you know the rest ;-)

Also, check out Wyatt Hornsby's interview with Mike Morton. Morton isn't much of a spotlight guy, so any access is a little hard to find.

http://nolimitsever.blogspot.com/2011/10/interview-with-mike-morton.html

(sorry, gotta copy and paste link. Other way didn't work)

Happy running,

Mike Bailey

My Graveyard 100 report. Swing Big, Miss Big

Baseball legend Babe Ruth once said "I swing big, with everything I've got. I hit big or I miss big." Well, you could say that I took that approach going into this past weekend's innagural Graveyard 100 mile ultramarathon in the Outer Banks. I definitely went out swinging for the fences, and while I won't quite say I missed big, it was like hitting a glancing foul ball that barely made it out of the infield.

Going into the run I knew I had some monuMENTAL challenges infront of me. Though my winter running mileage was indeed adequate for a 100 miler, most of my running was done on mountain trails and gravel roads. I am not a road runner. I knew that whatever conditioning base I needed for endless miles of pavement really wasn't there. Yet, I readily accepted that as part of the challenge for this event, as well as knowing crewed runners were likely to benefit from logistics of the course far better than lone rangers like myself (can you pluralize the term lone rangers?). The aid stations were spread out every 18 to 25 miles, which required runners to carry 3-8 hours worth of food and gear. Finally, as such the case with any first year event, we were sort of guinnea pigs who didn't have any results, or race reports to go by. Part of the reason I am writing this is to help runners who would like to participate in this event in future years.

On paper the course looks fairly benign. It is a 102.2 miles of, paved, flat, and fast road. This format drew in a variety of folks like myself looking to set a 100 mile PR, perhaps have an "easier" shot at getting a silver sub 24 hour buckle, or a minimal course to complete their first 100 miler. None of the above turned out to be true, and even for seasoned ultra runners, this was a very tough event. The event website states this, and the details should not be overlooked.

The alarm buzzed at 2:22am. A few shuttle rides, and a couple hours later it was 4:45am and we were on a cool windy beach at the north end of Currituck. 72 runners shivered under the nearly full moon eagerly awaiting the start. At 5:10am we began our 102.2 mile odyssey down the well traveled shoreline road, route 12.

I took the pace out hard from the start, fully knowing the risks of a major blowup later. The morning was cool, and the sunrise was inspiring to watch as it rose over the Atlantic ocean. I passed through the first aid station in 2:45, a mere 19.9 miles into the race. I ended up ditching my headphones, because I partially think the music was causing me to run faster than planned, but it also meant I would have no music the remaining 80+ miles. I knew the pace was way too hot early, so I tried backing off a bit, but the truth is that the road was running so fast that even when I felt like I was going "slow", I was probably running a good minute per mile faster than where I wanted to be. The perceived slow down still wasn't enough as I passed through the marathon mark in about 3:45, and arrived at the 32.7 mile water stop in an overly brisk 4:35. This was an 8:24 minute mile pace through the first third of a 100 miler, which put me on a very unrealstic 14 hour projected finish pace. At this point I knew I was playing with fire, and if I wanted to avoid an embarassing early DNF I had to smarten up a bit. Time for some built in walk breaks and major slow down.

By mile 40, my body was already feeling the burn from the pavement. My feet had developed several hot spots and my quads were really started to throb. It reminded me of the times I felt so much more beat up after a road marathon, than say a trail 50 miler through the mountains. The road was taking it's toll, and this time it was taxing my legs (like the clever puns I used there?). At this point, Brenda Carawan comes frolicking by me like she's out for a run in neighborhood. To give credit where credit is due, Brenda did what I could not. She went out on a mission, held it together, and ended up setting a massive personal best. By the way, she won the event overall. Women ended up humbling us guys and took a clean sweep of the 100 mile and 100k races. No men were even close. Great job ladies! Meanwhile, back at the Mike Bailey walkathon, I was trying to avoid being "that guy" who leads a race for 40 miles, only to crap out with a pathetic 60 mile zombie walk to the finish.

My quivering mess for leg muscles crawled into the scenic Bodie Lighthouse aid station, mile 45, and I knew I was in for a loooong day. I was at the aid for about 10 minutes, couldn't figure clothing, so I grabbed everything and said adios. With the bright sun it was hot one moment, and then with the wind and walking, it was cold the next. C'mon body, make up your mind about being hot, or cold, this is getting a bit silly. At the race's halfway point I somewhat broke out of my funk and enjoyed the splendid view from the course's 2.5 mile Bonner Bridge. With that little pick me up I arrived at the 50.8 mile water stop in 7:57. While this was a nice split for around the halfway point of the race, I knew all too well that my legs did not have anywhere near enough to "run" the second half like I had hoped.

The miles rolled along and the wind swirled the sand from the dunes over the smooth asphalt. It was actually quite a beautiful sight, though I also felt the conditions were perfect for a chapstick commercial. I was practically ready to see Ben Stein hop out from behind a dune to suggest Visine for dry eyes accompanied by an SPF50 Hawaiian Tropic sunscreen stand. On the arrid straight aways you could see for miles and miles where you were headed. At several points in the race you could see your destination about 10 miles off in the distance and knew that you weren't going to get there for another two hours. Sheesh, what a mind job. Spray painted mile markers on the ground signaled the completion of 55 miles, then 60. I reached the Rodanthe aid station a few hours before sunset and grabbed my night gear. I will say that 100 milers, as far as being a physical and mental test, really begins after the 100k mark. They said that the night stretch of 24.4 miles between aid 3 and 4 would be the hardest, and I am pleased to say that it did not disappoint. I reached 70 miles in 12:20, and then the sunset drew in the chilly night breeze, accompanied by a colorful spectrum of colors off the western skyline.

The night brought cold, but also gave me plenty of incentive to keep jogging to stay warm. I would summarize the twenty mile stretch from 63 to 83 miles as a mix of brisk walking and about 60% jogging. I was really laying the hammer down with those blistering 12:30 miles. However, the wind, though at my back for most of day, was really preventing me from staying warm, even with the intervals of running. My feet, which hurt as early as 40 miles earlier, were on fire due to blisters on both feet. Despite attempts at fixing them throughout the day, the repetitive steps were making it tougher to run. Lack of running + dropping temps = very rapidly dropping core temperature. This is an equation many runners fear, and for most Graveyard runners, it was a bad reality. When I reached the final Hatteras Lighthouse aid station (mile 87), I had been slowly fading into a cold induced walk for a couple hours. I knew I absolutely had to find more clothing, because the light coat, t-shirt, and shorts that had sufficed all day weren't going to cut it for the remaining 13+ miles. After about 15 minutes warming up and eating some hot chili an awesome volunteer let me borrow an extra shirt and blue tights. I tossed on a garbage bag for wind protection, and though I looked like love child of Quasimodo and Spider Man, it was time to roll.

Eventhough I was now plenty warm, I knew my running for the day was long over. My feet and quads weren't capable of much, and when I could feel the skin of my blisters sloshing around in my shoe, it was clear running would do more harm than good. This was the first time my feet have blistered in Drymax socks, and they were bad. The last hours were indeed long and lonely, but it was in these times where the road never seemed to end that I reminded myself that THIS is the challenge I came for. I remembered my friends Ian and Bill, whom I lost in the last month, and promised myself I wouldn't complain about the cold, tired legs, and blisters. My thoughts shifted towards the moon rising over my left shoulder, the sound of the crashing waves muffled by the dunes, and the stars above that looked like a Light Bright masterpiece. My mind settled and even with 95 miles of harsh pounding, I was happy and content.

Soon the lights of Hatteras were on the horizon, and though it seemed like it took ages to get there, it meant I was very near the finish. A volunteer van drove by and said I had half a mile to go, but after a half mile I saw nothing. I stood at the intersection for about five minutes where they said to stay left for the finish line, but I looked to the left and didn't see anything set up. Little did I know, I was literally about a hundred yards from the finish, but it wasn't until a crew person walked up to me that I was pointed to the correct spot. A few steps later I was done, and honestly I don't think I've been more happy to be done with a race. Compared to trail races with full aid every 4-10 miles, this one tested my mental game pretty good.

Some closing thoughts. If you think it will be easy to break 24 hours because the course is flat, you are in for a surprise. This is also not really a race for people attempting their first 100, or ultra. If you are a novice runner who really wants to try this event, perhaps invite your friends to crew for you, as races like this can really bond runners and crews. The scenery of the course is very beautiful, though you will be very isolated most of the time. You will run through little coastal towns to break up the monotony, but in March most of the businesses are closed. I probably walked about 30 miles of this race, and everything after mile 83. I'm not sure if the trashed legs were due to the pavement, fast pace early, or combination of both. Either way, it was a lot of walking. I will say that when they shuttled us back home the runners still on the course looked like extras from music video Thriller. Lips were chapped, faces were crusted over from sun and wind burn, and eyes glossed over from sheer fatigue. Yup, you too can experience these aesthetics for only $210 and a signed waiver :-)

Immediately after the run I felt more wrecked than any other race I had ever done. I could barely get out of the shuttle van, and walking up the four steps into the finish line motel was tantamount to ascending the Hilary step on Mount Everest. It is always so ironic how one second we are running distances of mentally managable increments of 10 and 20 miles, and then we find taking a handful of steps to get into a shower nearly mind numbingly impossible. Thankfully, I am writing this post three days after the run, and I am happy to say the blisters are healing, the swelling is gone, and three nights of fitfull sleep served me well. 100 milers also give me carte blanche to eat anything set infront of me that contains a measurable caloric value.

Race stats:

Time: 20:28:16 (4th overall, 3rd male)
Time at aid: something around 50 minutes. Mostly eating, warming up, finding gear so I wouldn't freeze to near death, and making people look at my gross feet.
Starters: 72
Finishers: 44 (39% drop rate)...in ideal weather
First time 100 milers: 2 out of 20 finished (90% drop rate)
Sub 24 hour buckles: 21 (29%)
Weather: high 30's to high 40's. Sunny. Wind from the north 10-28 mph.

Thank you to RaceNC (Brandon and Heather Wilson) for their support and for having the crazy notion to put on a 100 mile run down the entire length of the Outer Banks. Thanks to all the volunteers for making this new event happen, and for braving the wind and cold so we would pursue our nutty passion for running stupidly far. This was a worthy challenge, and certainly unlike any ultra I have ever done.

Thanks,

Mike Bailey

Rising up for the Grave...the Graveyard 100

Well folks, we are only five days away from the inaugural Graveyard 100 mile run in the Outer Banks. This is a race I know little about, but it looks to be a formidable challenge in a rather nontraditional sense within the context of ultra running. The course is almost completely flat, non technical, and is 100.7 miles of point to point pavement. It will likely be windy, cool, possibly rainy, and very lonely with only 87 runners in the 100 mile event. The Graveyard 100 breaks away from the trails and mountains that I have grown so acustomed to running, and the monotony and pounding of seemingly endless pavement should be a whole new mental challenge.

The race logistics are rather unique. Runners are being given the option of either being driven over the course's 2.5 mile bridge, or running it. Riders must make up the distance at another designated point in the race. The aid stations are also rather sparse, given that they will be spaced over segments of 18-25 miles. The one great thing, especially for me, is that the course is essentially a straight line on one road, so it should be humanly impossible to get lost. Can I get an amen!

The game plan: I'll be going at this race old school like most events I run. I will be driving down before the race and sleeping in the hotel de sedan (aka my car). I have no crew and no pacer. Unlike Western States, I will be wearing a watch, and perhaps even a gps for the last third of the race.

The race director has stated they are preparing for racers who could potentially run in the 14 hour range. I'm not sure anyone in the field is capable of that, but it does appear the course could dish out some fast times, especially if we are treated with a nice tail wind from the north.

Goals: Making time goals for any 100 miler can be daunting, because there are so many variables that can change over the course of 100 miles. I suppose I'll start by saying that I am trusting the "training" that I've done over the past few months, but also aware that with only three one hundred mile finishes, I am still a relative novice at the distance. My 100 mile personal best is a modest 21:52 at the 2010 Old Dominion 100. On paper it looks like a stout race, but in reality the run was marred by a few poor decisions with nutrition and dealing with feet issues. I also lost about 20 minutes trying to find the course during a section where the flagging had been removed. I think I'm in shape for this run? I won't divulge all my training secrets, but is does involve a lot of Taco Bell. The irony is that I still understand that even with all the training in the world, I could end up having a disasterous race at 20 miles, or a huge personal best. That's life.

All in all, I am going to enjoy this event and the pure solitude. Yet, sadly I will be running in memory of two good friends that I have lost in the last month. They are Bill Parkins (61) and Ian Hodges (22). These were two people, born of humble beginnings that eventually touched people in mighty ways. Bill wore braces on his legs as a child and was told by doctors that he would never walk. But, Bill had another idea and though his life was never full of the physical health we value, he was more alive than many of us. When Bill passed away from cancer, you knew that the boy they said would never walk ran the good race. Then there is Ian. Ian Hodges was born with Down Syndrom. He was a beacon of light in our community, in our church, and in my life. I will miss his smile and the frequent hugs.

Letters to Myself

I was having a rather nostalgic conversation with an old college buddy yesterday, and we talked about what it would be like to go back in time 10 years and have a conversation with ourselves. Honestly, we both agreed our lives are nothing like what we expected, and if we had to describe it to ourselves in the year 2002, we probably wouldn't believe a word of it. I then thought, what would it be like to also write a letter to ourselves ten years from now? That, at least, is a possibility. Well, here goes my attempt at a little inner monologue "time travel". This is a letter to myself in the year 2002 from 2012.

Dear Mike in 2002,

I am writing you from the year 2012. Sounds like a long time from now, but rest assured when you glance back it will seem like a blink of an eye. Unlike the movie Back to the Future, I doubt we'll be seeing hover boards and flying cars in three years, but some of the ideas aren't far off. According to some people, they actually believe the world will end just before Christmas of this year, but I doubt it. A lot of good and bad will happen in your life, as I'm sure you well expected. Afterall, our personalities and gut instincts haven't changed much over the years, though the 30 year old version of you is a touch more jaded about work and relationships. Speaking of, I hate to break it to you, but you still won't be married in 10 years. You chose some pretty messed up girls, and a few of them chose you. And whatever you do never ever date a pastor's daughter. When your gut says a girl is a liar and cheater, trust it, and move on. Look at me futily trying to change the past that can't be undone. On the flip side, at least you haven't been divorced, or have any kids you owe child support on. Being a bachelor is actually quite nice as you have been able to see and do many things in your free time that you may not have.

How's that political science major coming along? Again, not to bust your chops, but you won't be using it much, and don't fret about the low GPA's your sophomore and junior years at JMU. The time you spent with the people you did was the most important thing you could have done with your time. Afterall, you learn life is about relationships and the daily pursuit of bringing life and fruitfullness to them. Not all days, months, or even years can be good.

So, how does it feel being 20 years old? My mind and body almost forgot what it was like to be full of energy all the time, stay up until 4am, and sleep in until 2pm the next day. Believe it or not right now I consider sleeping in anything past 8am. That's the same time as all those early classes you try so hard to avoid scheduling. Lol. Yeah, work is work. You are living back in Harrisonburg for the second time since graduation. You were here for three years, left for two, and are about to complete another three years. Oh, and you're still at JMU, but don't worry, you're an employee and not a grad student.

The family is still doing well in 2012. Mom and dad are healthy and still kicking. They look a bit older, but they are now in their 60's, which is hard for you to believe. Your little sister Elisa graduated from JMU in 2006, and is about to complete grad school at MCV. She is also getting married this August! Can you believe that little Elisa is getting married before you? What a mature, intelligent, and beautiful woman she has become. But, you never doubted it for a second. Her Fiance is named Tim, and it's moments like these you can really feel time fly. I hope you remember the fourth of July this year, and remember it well. You'll be at the Richmond Diamond for the grand illumination fireworks show and the entire family will be there, including grandma and grandpa. Please Michael, please take time to appreciate every moment you have with them. When their eyes are gazing up at the spectacular fireworks take a moment to look at them. Look at your family in this place in time and know that beautiful fleeting seconds such as this are a glimpse at eternity. Appreciate every birthday, Easter, Thanksgiving, and Christmas you have with everyone for the next couple of years.

In 2005 grandma will pass away from cancer, and grandpa as well in 2008. You thought you'd always have them forever, but life is true and just in these ways. However, none of it was in vain. You became a runner! I know your laughing because you hate running even a mile, but you will become a man on a mission to cure cancer. Did you'd ever think you'd run a marathon? Well guess what, not only did you run one, but you will have run over 75 by the time of your 31st birthday. Always an overachiever, eh Mike? You've summitted America's highest peaks, been to Hawaii, run one hundred mile races, and lived a life's worth of experiences just in the next decade to come.

Any big plans for your 21st birthday? Hate to break it to you, but you'll be working 11 hours on your big 21st birthday without a single drop of alcohol. By the way, Sarah Thomas isn't worth your time right now, and neither is Ashley. They will both be married to guys they have yet to meet. You do still keep in touch with your current best friends, but a lot of your aquaintances will fade soon after college. People are a transient part of this thing called life, and they come and go seemingly like the wind. All your best friends are now either married with kids, about to get married, or moved off. Learn when it's time to let go of old friendships. The days of having hundreds of friends and weekly parties will end shortly, so soak it up now. Amanda and Julia were amazing, and you'll meet them both in Hawaii. Enjoy that journey well. A bad car accident in 2009 will leave you scarred the rest of your life and you will learn that scars of the body and scars of the soul are two very different things.

I could go on and on about the technology, music, sports, movies, and fashion changes, but that will be fun for you to learn as time goes by. Just one warning though. Hollywood ran out of ideas so they are remaking all your childhood movies, and don't get over excited about the ending of a show called Lost, because it makes little sense, and your favorite show Smallville managed to run for ten whole seasons. I suppose some big milestones are that we have a black president, and we had the ten year anniversary of 9-11, which is fresh in your memory. I could reveal it all, but one major lesson in life is that we/you/me must make choices without the benefit of foresight. Everything that happens from now on will have small and large impacts on how you view life and make choices that bring you one step closer to tomorrow. Your faith in God will be tested. Your faith will prevail, but it will also fail miserably.

Just be sure to get regular dentist visits and stop eating so many Sour Patch Kids. Stop taking things for granted, because you still do, and stop complaining about the mundane things you cannot change. The world isn't so different in 2012, but as technology increases humanity proportionately decreases. The vastness and speed of information and communication will lead to the furthur complacency of real human interaction in exchange for virtual relationship. Deus Ex Machina as you will call it. The empty silence and space between people is less filled with conversation, smiles, and pleasant glances. People are plugged into everything. Computers, phones, listening devices. Everything but each other. Instead of pursuing, we find every distraction possible to avoid the other 7 billion people on earth. Yup, we're at 7 billion now. This is the way the world is shaping up as the buildings rise higher and man relies more on machine than his common fellow. This is the world you will graduate into. This is a world waiting for you to do something big.

Yourself in the the year 2012
-You ( Mike )

Return to the Icy 8 Hour Trail Run

(Photo courtesy of The Manimal: running through one of the less muddy sections, believe it or not)

It's been three years since I ran the inaugural Icy 8 hour run in 2009. That year I was able to cover 50.3 miles on a day that saw quick running early due to a frozen ground, but fairly muddy conditions later.

Feb 4, 2012 was now the fourth running of Athletic Equation's popular winter event. For starters, I wasn't actually sure I was going to be running. The race was sold out and RD Alex Papadopoulos suggested I drive out to the race early and if someone didn't show, I could have dibs on the first slot. So, at 3:45am I drove two hours down to Lake Anna and was pleasantly surprised to hear I was going to be running. The talent that came out to this year's run was greater than any of the previous years. On hand were the 24 hour ATR winner Steve Speirs (2:45 marathoner), Thad Meyer (2:59 marathoner), Iain Banks (2:40 marathoner), and ultra stud Olivier Leblond (2:48 marathoner). And then there was me with my modest 3:33 marathon PR. Talk about feeling like an under dog about to get his butt handed to him. It truly looked like it could anyone's race, and the type of deep field that would force everyone to max out their 8 hours on the trail.

My goal prior to the race was to run eleven 4.7 mile loops (51.7 miles). This race does offer the option to mix and match either an 8, or 4.7 mile loop. This would be a new course record and personal best, though I believed many of the other talented runners were equally, if not better, suited to raise the bar higher.

A little after 7:30am the run starts and the 100 runners make their way into the first loop. Almost imediately I knew that the course conditions were far too muddy for me to set a PR. I felt like the first loop had been run at a pace I was slightly uncomfortable at, and was even more startled to see it still took 41:30 to complete. To compare, on the dryer 2009 course we came through loop one in under 41 minutes at an effort that felt much more relaxed. The perception was that the mud was slowing things down as much as 15-20 seconds per mile, and perhaps even more as the day progressed and conditions only worsened. Doing the math, if each loop was taking 1.5-2 minutes longer, I would lose roughly 20 minutes by the end of the day. Time to redo the strategy.

I opted to throw in an eight mile loop in hopes that I could at least match the 50.3 I had run in '09. However, even by mile 18 my day was not looking so good. I could feel my muscles really starting to feel worked, and the fatigue levels were a good bit more than what I was used to only 18.8 miles into a run. The eight mile loop is where I hit my first major crux of the day. I thought there was a satellite aid station at the midway point of the long loop, so I neglected to refill my water bottle, or grab any food to take on the go. As I completed the 3.3 mile extension of the long loop I realized I had made a terrible error and there was no aid. Needless to say, I bonked hard, ran out of water, and dragged myself to the start/finish on fumes.

Although I had completed 26.8 miles in 4:08, I felt horrible. My body was aching, my energy non existent, and I was 12 minutes slower than my '09 splits. I was honestly contemplating walking one more 4.7 mile loop and just calling it a day at 31.5 miles. I would have still run a 50k, which would have been enough to collect a nifty beer glass award. Respectable, right? So, I sat around for a few minutes, took in a heaping load of calories and tried to get my head back in the game. Leaving on lap six I reminded myself that I have done well here before, and this was not the kind of showing I knew I was capable of. There were 3 hours and 50 minutes to turn things around, and I knew well enough that these eight hour runs don't really become competitive until after the five hour mark. I thought back to the wise words of MC Hammer and was determined to be too legit to quit. So I put my head down, sucked it up, and trudged on. I reached the 50k mark in 4:54 and started building back some momentum.

But, at mile 36.2 I had some decisions to make. I could either attempt three 4.7 mile loops and likely risk not completing the third loop, which would bring my total to 45.6 miles. Normally this could get me in the top 3, but with the deep field, I just felt like it was going to take more than that to do it. I went ahead with the decision to attempt another 8 mile loop, and then finish with a 4.7 mile loop. It was a fairly big roll of the dice, because if I bonked hard again, there would not be enough time to complete the last loop and I would be stuck with 44.2 miles (even less than the 45.6 with the other strategy). I had 2 hours and 10 minutes to cover 12.7 more muddy miles. Gut check time.

The eight mile loop was tough, but felt easier the second time around. The short steep power line climbs came as a nice excuse to walk, albeit a few moments. I will say it was tough to figure out how much effort I wanted to put into this loop. I wanted to give myself a reasonable time cushion to complete the last 4.7 mile loop, yet I did not want to blow up with an hour left on the clock. I completed the 8 mile loop strong, which brought me to 44.2 miles in 7:07:30. That gave me a nice buffer of 52:30 to run the final 4.7 miles. Though I was confident I could cover the loop in time, there was always a slight fear that any given low point could cost me. Afterall, only completed loops within the eight hours count. While it wasn't blazing fast, I finished the last loop in 47 minutes, thus ending a tough day with 48.9 miles in 7:54.

I am very happy with this run for two big reasons. First, I believe in dryer conditions, this effort could have netted that 51.7 mile goal I was aiming for. I will say, as history has shown, the Lake Anna course may just always be a very muddy course. Secondly, it has been a while since I have struggled so early in a run, recovered, and was able to bounce back for a strong finish. When you don't feel good 18 miles into an event, it is almost impossible to talk yourself into wanting to go for another 31 miles. I haven't been that exausted at a finish line in quite some time, but with so many strong looking runners all day, there was never room to ease up. My advice for people who want to be competitive at timed events like this is to have a flexible game plan and use as much time as possible. Sounds rather obvious, but it can be risky trying to max out the mileage, though smart planning can allow mediocre runners like myself do well. I'm sure some of the faster runners actually hit quicker cumulative mile splits, but perhaps left 20-45 minutes on the clock. 4th place runner Steve Speirs actually ran 50 miles a good 15-20 minutes faster than my 48.9, but he only got credit for 46.1 due to a missed turn. Sans his missed turn, which I've done plenty of myself, I would have fallen back to 3rd. In the two years I have run the event I have used all but 6 and 3 minutes. My two combined Icy 8 hour finishes total 99.2 miles in 15 hours and 51 minutes of running. This proves good clock management can, to some degree, compensate for lack of speed.

Congrats to all the finishers. There were a remarkable number of runners who eclipsed the 40 mile mark, including 68 year old Gary Knipling's 41.4 miles. The results spoke for themselves on what a strong field ran. Six runners broke 45 miles, and Olivier Leblond's course record of 54.1 miles should be safe until he decides to run again. Three women ran 40 miles, or more, and quite a few people completed their first ultra, or set a personal distance record. Thanks to Athletic Equation and all the fine volunteers to braving the chilly conditions to help us out.

Cheers,

Mike Bailey