Changes for 2013

A little early for New Year’s resolutions, but as I’m only a few months away from a 50 mile run in the swamps of Florida, I decided to try some changes now and see how they work.  First up, diet.

Diet

Now, I’m not trying to lose weight, but I’m aware that I could eat better than I currently do.  I frequently give in to the dark side, so I wanted to see if a disciplined approach to improving my nutrition would work.  To that end, at least for the next 4 months, I’m going to go on the Vegan/Paleo/Cheat diet.  “Sounds intriguing!” I hear you say to yourself, “How does it work?” (By the way, I also hear some of the other things, but I’m not going to put them in print).

Here’s my plan.  I will follow a comboVegan/Paleo diet when I can, which basically means breakfast and lunch. I have the most control (because it’s just me) over these meals for the most part, so I think I can stick to it.  I will eat fruit (and the odd vegetable) for breakfast every morning.  I may take in the odd egg, but rarely. If I drink a protein drink, I will use almond milk to mix it.

At lunch, it will be salad, generally without a meat product in it, but if I have to, turkey will be consumed. I may also have soup.  For dinner, I will focus on simple lean meat and vegetables.

What I won’t be eating are processed foods, grains, refined sugar, and processed oils.  So no chips, tortillas, rice or bread, yikes.  But fear not, I haven’t tried and failed to cut these out of my diet (especially chips) before for nothing.  Here’s where the genius of the “cheat” part comes in (thanks to my wife who knows me well).  Three times a week, I’m allowed a cheat.  Chips and salsa, breakfast burrito, etc. The condition is that a cheat is confined to a snack or a meal, not the entire day (I tried and failed to negotiate that).

So, basically, I’m going to try to eat better and see if reducing my grain and processed food intake improves my health/performance.  I think the VPC diet sounds better than what I just wrote.  If it doesn’t work, I will declare it all a fraud and go back to what I was doing before, as is my right.  If it does work, expect a book next year in time for the Holidays.

To muddy the waters further, though, I will also be changing a few things about my exercise routine…

Exercise

I hesitate to use any actual commercial name for what I’m doing, because my version is usually so far from what is recommended, I could probably be accused of misrepresentation.  That being said, I’m loosely basing my additional training on CrossFit, and I’m adding more hill training to my regime (regimen?)

Essentially, I’ll be adding three strength workouts (squats, deadlifts and presses) during the week and will do a “workout of the day” or WOD on the days I’m not running (or on the days I don’t get to run very much).  I will also decrease my mileage a bit, so that I’m only doing one “big” weekend (20 miles on Saturday and then again on Sunday) a month.  What I hope to accomplish is greater strength with fewer hours, giving me more time back to spend with the family.  The test will be Green Swamp 50 miler in March.

Inspired yet? :)

The idiot

———————–

Week 1 Update

Well, after the first week of trying this, I actually counted 7 cheats on the diet.  I need to do a little better if I’m going to actually see if this works.  I also did my first WOD from CrossFit.  After finishing, I thought “that wasn’t so hard” and only discovered the next morning that I was supposed to do what I did 3 times!  No wonder.  Also, because of work (he so easily blamed), I didn’t get nearly the miles in I wanted to.  Green Swamp is in 14 weeks.  Time to pick it up!

On to week 2!

Here we go!

Ok, posting from the road today. Just completed two days of 5-6 mile runs as I start to get ready for the next challenge- 50 miles at the DWD Green Swamp race in March. Yesterday was on some nice farm roads in rural Texas and today was nearly 7 miles with my lovely wife on a technical, but fun trail.

My goal is to do 20-40 miles per week, with one long weekend (back to back 20s) a month. I’m also going to incorporate strength training based on something called CrossFit Endurance. Never tried, but I’ll see how it goes, and let you know my progress. The race is going to be flat, so my hill work would be minimal. However, you know I’m not stopping at one race in March, so, if I’m lucky, I’ll be running the Double Chubb (50k) a month later. That means, strength training, hill training, all fun and games. I’ll be testing out some equipment along the way, so I’ll intersperse training with reviews. So, there’s the “idiot” part.

For the inspired part, I was sent this story back in August, and was remiss in not posting it. It’s a great story about a cyclist named George Swain who had a serious accident in 2010 and has recovered and is back full force. The story is here. Enjoy!

The idiot

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I’m Baaaack! Dogwood Canyon 50k Race Report

Yes, it’s been a while, and for that I apologize. I’ve been recovering and trying to figure out what to do next. Thanks to all of you, we’re now only $420,000 from realizing our goal of raising $3.5 million! Stay Inspired!

Anyway, ran my first race since Badwater, and it woke me up. In the future, I expect to continue to find inspiring stories, but will also give my reviews of gear I’m using. Enjoy!

Dogwood Canyon

The day started off well, and then went downhill from there.  Actually, it went uphill, then downhill, then uphill about 16 times.With 5400 feet of elevation gain in a 50k, this wasn’t a walk in the park, and definitely not one that you should try to run without first doing a lot of hill training (he says with perfect clarity of hindsight).

Having run it last year (and DNFing on a lame excuse of being “tight” after 19 miles), you’d think I’d be better prepared, but either because I’d already come through “harder” ultras during the year, or because I was lazy, I wasn’t.  The first climb happens at about mile 1.5 and you hit a 20% incline that goes for the next 2/10 of a mile (put that on your treadmill).  A bit of rest at the top, then back down to the riverbed (which you’ve already waded through two or three times and will be given the opportunity to wash your shoes and socks in a further 10 times before the day is over.

Next comes the “relatively” flat bit, which meanders along the riverbed, and through the river a few more times until you hit the second “fun” climb at about 3 ½ miles.  This one is only a 12-15% climb for the next ½ a mile or so.  This continues on for a bit, up and down, until you’ve climbed about 16 hills (I think I mentioned that already) and you are (or at least I was) making it a few steps, resting, going a few more and resting like an old wind-up toy with a broken  spring. I think the biggest difference between these hills and others I’ve run is that they were jeep tracks, so straight up and down as opposed to the switchbacks I’ve run on before.  Not really runnable (the down hills were definitely “fallable”, a technique I tried by bombing down a few early on) and they really took their toll.

So, to the enjoyable parts: Volunteers and fellow racers were great!  Every aid station (about 4-6 miles apart) was fully stocked and staffed by helpful, friendly people.  The weather turned warmer as the day went on (I was out there a long time), and I was even able to get a nice cold water down the back treatment that kept me going!  I was near the end of the group of 55 that finished the race (I don’t like peer pressure) but was still greeted by a great cheer that went up from the volunteers that were roused out of their slumber to cheer me on (OK it wasn’t that long, but I can’t imagine the stamina required to sit there and wait as long as they did).  Weather and scenery were also high points.  You can see some of the natural beauty from the pictures, and while it did get into the high 70′s, running in shade most of the time and a breeze part of the time really made it comfortable.  Oh, and about mile 16, I had to wander through some horses (I’m pretty sure they were there).

We drove back to St. Louis straight away (my wife shaming me by crushing the 25k and then having enough time to read 3 books, catch up on 3 years worth of neglected letter writing and compose a sonnet), and my quads are still singing.  If you want a challenge, this one will test you.

I ran in Hoka Mafate 2′s (review coming) and had ZERO issues (no blisters even though my feet were wet about 75% of the time).  Slight rubbing on the heel, but that was it.

Photos and videos

Sorry it’s taken a while to get these off the camera, but here is a collection of images and videos (careful of the one where I’m performing my own surgery) from the run.  

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More to come and keep those inspirational stories coming!!

Do YOU have what it takes to be an inspired idiot?

So, after resting a bit, I’m back to running and thinking about what’s next (no, I’m not going back out into the wilderness just yet).  My initial goal was to see what barriers I could break while raising awareness of the great work our staff does with the kids and their families at SouthSide Early Childhood Center.  I took inspiration from them and from all of you and made it through.  We not only raised awareness, but put us on track to raise the $3.5 million needed for a new school (if you’ve seen the old school, you know this is definitely a NEED, not a want).  That campaign still continues (we’re about $750,000 from our goal, nearly there!) and so if you know anyone that can see the need and wants to help, let them know about the site!

One of the things I’ve learned is that inspiration comes from some of the most unlikely places (just look at me :) ), and I know you’ve either personally experienced or heard of some inspired idiots out there breaking barriers.  There are enough negative sites on the web, I’d like to keep this one up and running as a source for inspiration, but I need your help.  Send me your links, your stories, stories you’ve heard or experienced yourself.  If you know of an idiot or two, even better!  I’d like to help share those stories.  Here’s one to get you started:

George Swain, Head of Middle School at Poughkeepsie Day School (NY), is an avid biker and blogger. In 2010, as the Endless Mountains 1000K began, he was hit by a car from behind, resulting in trauma that included 24 broken bones. He’s back on his bike and recently rode a tour of all of the communities that Poughkeepsie Day serves, 300+ miles in the hills of upstate NY.

George’s blog post introducing the PDS tour:

http://thehudsonvalleyrandonneur.blogspot.com/2012/07/the-tour-de-pds-endurance-adventure-in.html

A description of George’s catastrophe of 2010:

http://thedailyrandonneur.wordpress.com/2010/09/01/following-george-swains-recovery/

Look forward to hearing more stories like George’s.

 

More Inspiration- People I met on the road

Marcia Rasmussen

I first knew of Marcia when she sent me a message through the blog: “Nervous yet?” she asked me on June 29.  I confess, I had been so wrapped up in my preparation, that I’d done little research on the different forums and sites run about Badwater.  She found out about my solo attempt and had contacted me out of the blue.  After a few trade messages, she mentioned that she might come out to see me on my run. I thought it a bit strange, but was quickly learning how supportive the ultra community is, so I was looking forward to meeting her.

We were starting on a Monday, and she had mentioned that she would be driving to Lone Pine (at the base of Mt Whitney and at about mile 122) and would come out to see me on Tuesday. She and her husband, John, meet us at about noon. She’s dressed to run, and offers to pace me “for a while”. Her hand is in a cast due to a recent surgery (“it throws me off when I run and frustrates me” she tells me), but she then proceeds to pace me for the next 12 hours!  This allows my crew to rest for the push up the mountain, and I get to meet an incredible woman.

Marcia and I on the road

She’s completed what I was attempting three times and runs basically every day. She and her husband (who’s also completed Badwater with a record time of 1,088 hours) drove 6 hours to Lone Pine, are camping overnight, and will also pace me up the Portal Road to the 135 mile ‘finish’ line. After that, they’re driving home. On top of that, on finishing the 135, she presents me with a finishers belt buckle she’s had made. It’s unbelievably humbling.

I learned a lot about looking out for others and sacrifice, as well as a few interesting stories that Marcia told me from her experience. On that desolate road in the desert, she kept me engaged and moving forward on one of the more mentally challenging parts of the course.

One story she didn’t tell me, though, was about her escape from death the year before. Below is a link to the story that ran at the time, and if you subscribe to the ultralist, she’s published her story there as well. I can’t do it justice, but suffice to say, if you are at all inspired by what I had to go through, you’ll be floored by her courage and determination.


http://latimesblogs.latimes.com/greenspace/2011/06/sequoia-rescue-hiker-hiking-trails-national-park-snow-franklin-creek-snow-bridge.html?cid=6a00d8341c630a53ef01538f565d56970b

I’m honored to say I know and spent time with her, and more importantly, that she thought enough to spend time with me.

Marcia and I at the finish

Recap of the Run- Final Day!

3:45 AM  July 5  We’re at the Portal again, ready to go up.  There are a few other groups who have come out for the day to climb the mountain.  They all look to be a little fresher than we are.  That being said, the sleep overnight was wonderful.  I was finally able to relax (without hallucinating) and give myself permission to go to sleep.  This part is “gravy” and should be a nice hike.  For some reason, I’m discounting the fact that we’re going to climb over 6000 feet in 11 miles (what was that about yesterday being the “toughest climb?”) and have to deal with altitude for the first time.  By going to 14,500 feet, we’ll be on top of the highest peak in the lower 48 states, but we just came through 135 miles in scorching temperatures.  How hard can this be? :)

Because it’s dark, we start with headlamps.  Although we don’t see any bears, the evidence of bear occupation is everywhere.  Hopefully, we’re making enough noise, they’re more scared of us than we are of them, and we don’t accidentally get between a mother and her cubs, because the old adage about not having to outrun the bear isn’t going to protect me…I’m not going to be able to outrun anyone.  (I’ve also forgotten about the “bear bell” my wife bought me as a joke for Christmas. I don’t know if it works as a deterrent or a dinner bell, but it once again proves that she’s always thinking and I’m always forgetting things).

We’re crossing a series of logs over a stream as the sun starts to come up (a significant point regarding how long we’ve been going that I completely forget on the way back down).

Sunrise in the mountains is amazing and we make the halfway point, a base camp camping area at about 8 AM.

Step 1 up the switchback

Then the “100 switchbacks” begin.

Still going up!

You can just see me…

We think about counting them, but then decide that might not be very productive and stick to watching our footing. The drop-offs on each side are getting steeper, and my paralyzing fear of heights is not helping things.  Scott isn’t feeling 100%, so he tells the three of us to go ahead and he’ll meet us back at the bottom.  We press on, with the air getting thinner, the temperature dropping and the previous 140 miles starting to catch up with us.  Near the top, I stumble and reluctantly agree to let David take my pack.  He’s already carried a lot of my water up for me, in addition to his own, and he’s been asking for it for the past mile or so, but I’m reluctant to add to his burden.  The stumble, while not near an edge and nowhere near dangerous, reminds me that I need to keep relying on my crew if we’re going to make it.  We take rest breaks more frequently now and I pick my way to the top, through snow in some places, with their help.

Finally, at 12:15 PM, 81 hours from our starting time, we’re at the summit!  It’s a great feeling and I marvel at what it took to get to this point. We take pictures, talk to the others basking in the sun, eat and rest for about 45 minutes.  Time to go back down.  I confidently predict that we’ll be down in 4 ½ hours. It’s downhill right?  Rookie mistake.

While it’s true that going down is easier than coming up, we can now see some of the drops from a very different angle (read: not a good angle).  It takes me some time to inch my way down certain sections.  The good news is that when we do get away from the “one misstep and we will learn if man can fly” sections, it does go more quickly.  The bad news is that after a few hours of landing on my dominant right leg, my knee is screaming at me.  On top of that, we have a problem.  We’re just about out of water and we still have a way to go.  Remember when Scott had to turn back?  Well, he had the water purification system that we’d need because you just can’t carry that much water with you.  We forgot to get it from him and now we were potentially in trouble.  We get to the switchbacks leading down to the base camp, hoping that someone there will be able to help us, instead we run into Scott!  He realized the same thing and had been slowly making his way up to us.  We stop at a stream, fill our water bottles, and start down again.

The rest of the way down is a series of hops, followed by pain, followed by more hops, we get below the camp.  I don’t know if it’s the fact that we’re almost done, or that I know we haven’t been tracked by GPS and my wife will be worried, or the accumulation of miles, but it seems to take FOREVER.  I get to the logs and think, Yes!  Almost there!  Forgetting that it took from 3:45 AM until dawn to get up to the logs (about 3 ½ hours) and it will be about another 2 or so hours until I’m off the mountain.  Luckily, again, no bear sightings, and I walk through the Portals for the final time at 6:20 PM.  Truly done this time.  We get down to Lone Pine as quickly as possible, call my very relieved wife, eat another cheeseburger (why mess with what’s working?) and crash.

So, that’s it.  I was able to get through this journey on the inspiration from the kids, the training from my coach, the on-site support from my crew, and the great support that I experienced from both people I know and complete strangers. It has reinforced my belief that we should help each other out whenever we get the chance.

On final reflection, the great thing about a solo run is that I came in both first and last.  In other words, it doesn’t matter.  Helping these great kids is what matters. Raising the awareness of SouthSide is what matters. Everyone coming together to overcome barriers is what matters. Period.

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