The Saturday of Labor Day weekend, I ran my yearly tune-up for Reach the Beach, the Charleston Distance Run. The 15-mile course is pretty flat and fast, save for the 1000+ foot climb in a little over a mile and the subsequent 1000+ foot descent in the next mile and half. With high 70 degrees and high humidity at race start time this year, it proved to be a pretty difficult 15 miles.
Nonetheless, I ran my pace and finished quite well, in 1 hour, 53 and half minutes - good enough for 61 place overall out of 550+ runners.
I ran a consistent 7:30 minute / mile for the first 3 miles, 7:40 for the fourth mile as that started the brutal climb up Capital Punishment Hill. From there, my pace fell off a bit on the uphill as expected. I crossed 7 miles on the downhill at 54 minutes and hit 8 miles crossing the bridge into the last flat 7 miles at 1 hour, 1 minute (7:38 pace).
I ran the next few miles pretty inconsistently - a 7 minute mile followed by an 8 minute mile followed by a few 7 and change miles. The heat - now well into the 90's, made it difficult to find a comfortable pace. With 2 miles left, I dropped down to 7:05 - 7:10 pace and finished strong.
Other than the oppressive heat, it didn't cause me any issues - I stayed hydrated taking water at every aid station and ate consistently. Recovery was pretty easy too - 6 miles the next morning with no issues.
I'm certainly ready for RTB, and a week later, the Vermont 50.
Tuesday, September 06, 2011
Tuesday, August 23, 2011
Thursday, July 28, 2011
Monday, May 23, 2011
Reach the Beach Relay - MA - 2011
I started running Reach the Beach Relay in New Hampshire in 2005 and when they decided to host one in Massachusetts that happened to run through my town, I had to do it. My team was more than willing to oblige, so we ran the first Massachusetts Reach the Beach Relay. As many times as I've run the original September New Hampshire edition of RTB, I still manage to learn new things. Here are some things I learned this past weekend:
- Lobster rolls and mussels are a great addition to the usual finish line meal. However, they don't replace BEER. The BEER tent was missed - Westport: take notice!
- Arm use for speed control and the turning principles of skydiving can also be applied to running downhill. However, they only work at better than 6 minute/mile pace; otherwise, you just look silly.
- Never underestimate a man in pink tiger striped spandex. That guy was dynamite on Leg 9.
- Every second counts - finishing strong through transitions, being there at transitions, not dropping the wristband at transitions - remembering the wristband at the starting line. There are 12 REALLY angry scientists who learned this the hard way finishing after us by a total of only 7 seconds over 200 miles and some 24+ hours.
- Always run with a tank top instead of short sleeves. The ladies like to see the arms.
- Finishing early is fun. Finishing late sucks. ALWAYS sandbag your pace times on runner applications!
Massakruliks - Men's Open
11/150 - 3/26
Back row from left: Dave (leg 4), Emily (leg 3), Bayen (leg 2), Ward (leg 6), Gavin (leg 12), Gabriel (leg 8)
Middle row from left: Jodi (leg 11), Bill (leg 1), Ashley (leg 7), Suzi (leg 10), Kara (leg 5)
Front row: Vince [aka: Me] (leg 9)
| Vert | |||||||
|---|---|---|---|---|---|---|---|
| Distance | Difficulty | Gain | Loss | Net | Time | Pace | |
| Leg 9 | 6.01 | Hard | 65 | 285 | -220 | 40:15 | 6:42 |
| Leg 21 | 6.93 | Hard | 17 | 22 | -5 | 48:00 | 6:56 |
| Leg 33 | 6.88 | Moderate | 29 | 39 | -10 | 49:10 | 7:09 |
| 19.82 | 2:17:25 | 6:56 | |||||
Monday, May 16, 2011
Wa-Wa-Wapack Weekend - Part 7
Leaving the start/finish line for the second time that day certainly gave the feeling of deja-vu. If you're thinking, "why am I still reading about a one-day race in this seventh blog post," you're getting the feeling that I had at this point in the race - it would never end.
The run back up Mt. Watatic was the same as it was earlier that day, except brighter. I saw a few runners pass against me on the way up and over the mountain that were on their way to completing the first 43 miles. I also saw a few strong runners who were on their way to completing the full 50.
I made good time down the backside of Mt. Watatic until I had to pee. I stopped by a tree and did my business. When I started to run again I fell flat on my face - a shooting pain on the outside of my left knee. I got up and tried to stand on it and it utterly collapsed again. I had never had issues with my IT band but apparently was experiencing it now - couldn't have picked a better time.
I started limping towards the aid station hoping I'd make it and see what could be done there since sitting down in the middle of the woods and crying didn't seem a viable option. As I limped along, it seemed to loosen up and I was able to pick up the pace to a slow jog and then a comfortable (albeit painful) run. I made it to my new best friends - the Binney Hill Road aid station crew - in 55 minutes.
As soon as I stopped to get food and refill my water bottle, the shooting left knee pain returned. I kept pulling my leg up to keep the knee in motion and hoped it wouldn't seize as it had done earlier. The aid station woman asked about the pain and said she had the cure. China-Gel. She slathered it on my wounded knee and the pain quite literally dissipated. With a gel-ed up knee, a full bottle of Gatorade and a mouthful of potatoes and salt, I expressed my love for those two kind souls and headed back towards the finish line. Again.
I passed against the last runner heading out to Binney Hill Road on his way to completing the 50 miles. I kept pushing up the easier inclines and walked as it got steeper not daring to stop lest my knee pain flare up again. A huge clap of thunder and the rain started coming down. We dodged it all day, but might as well get some bad weather to complete the misery.
I crossed the Mt. Watatic peak for the fourth time heading back to the finish line for the second time. I was all too happy to see Jen way up the trail in the rain ready to accompany me down the last mile or so. Footing was sketchy at best with my long dead legs and the now rain slicked rocks. We made it to the access road and ran to the finish line together, crossing at 12:57:30 by my watch. My return trip took only 49:15.
A few runners were lingering in the rain - among them Bill who I had paced with for nearly the entire first 43 miles. He congratulated me and I sincerely thanked him. Finding a pacing partner for a race as long as this was invaluable.
Turns out Jen was right - again. I could do it - I DID do it and had no regrets. I pulled on a water proof and ate some hot chili prepared by the finish line volunteers. We waited as John - the last person to go out for the 7 mile loop - finished his 50 miles.
So if you're keeping score:
Jen: 3/3 in advice for me today.
Me: 50 miles run in just under 13 hours.
Official results have me 8/9 50 mile finishers. That's 8/25 - including the 43 mile finishers (who didn't go on or didn't make the cutoff to complete the 50). And 8/37 registered runners (2 did not start, the rest I assume dropped out or didn't make the 14 hour cutoff).
My splits times according to my watch:
The run back up Mt. Watatic was the same as it was earlier that day, except brighter. I saw a few runners pass against me on the way up and over the mountain that were on their way to completing the first 43 miles. I also saw a few strong runners who were on their way to completing the full 50.
I made good time down the backside of Mt. Watatic until I had to pee. I stopped by a tree and did my business. When I started to run again I fell flat on my face - a shooting pain on the outside of my left knee. I got up and tried to stand on it and it utterly collapsed again. I had never had issues with my IT band but apparently was experiencing it now - couldn't have picked a better time.
I started limping towards the aid station hoping I'd make it and see what could be done there since sitting down in the middle of the woods and crying didn't seem a viable option. As I limped along, it seemed to loosen up and I was able to pick up the pace to a slow jog and then a comfortable (albeit painful) run. I made it to my new best friends - the Binney Hill Road aid station crew - in 55 minutes.
As soon as I stopped to get food and refill my water bottle, the shooting left knee pain returned. I kept pulling my leg up to keep the knee in motion and hoped it wouldn't seize as it had done earlier. The aid station woman asked about the pain and said she had the cure. China-Gel. She slathered it on my wounded knee and the pain quite literally dissipated. With a gel-ed up knee, a full bottle of Gatorade and a mouthful of potatoes and salt, I expressed my love for those two kind souls and headed back towards the finish line. Again.
I passed against the last runner heading out to Binney Hill Road on his way to completing the 50 miles. I kept pushing up the easier inclines and walked as it got steeper not daring to stop lest my knee pain flare up again. A huge clap of thunder and the rain started coming down. We dodged it all day, but might as well get some bad weather to complete the misery.
I crossed the Mt. Watatic peak for the fourth time heading back to the finish line for the second time. I was all too happy to see Jen way up the trail in the rain ready to accompany me down the last mile or so. Footing was sketchy at best with my long dead legs and the now rain slicked rocks. We made it to the access road and ran to the finish line together, crossing at 12:57:30 by my watch. My return trip took only 49:15.
A few runners were lingering in the rain - among them Bill who I had paced with for nearly the entire first 43 miles. He congratulated me and I sincerely thanked him. Finding a pacing partner for a race as long as this was invaluable.
Turns out Jen was right - again. I could do it - I DID do it and had no regrets. I pulled on a water proof and ate some hot chili prepared by the finish line volunteers. We waited as John - the last person to go out for the 7 mile loop - finished his 50 miles.
So if you're keeping score:
Jen: 3/3 in advice for me today.
Me: 50 miles run in just under 13 hours.
Official results have me 8/9 50 mile finishers. That's 8/25 - including the 43 mile finishers (who didn't go on or didn't make the cutoff to complete the 50). And 8/37 registered runners (2 did not start, the rest I assume dropped out or didn't make the 14 hour cutoff).
My splits times according to my watch:
| Wapack 50: May 7, 2011 | ||||
|---|---|---|---|---|
| Aid Station | Mileage | Split Time | Spent at Aid | Cumm. Time |
| Binney Hill Rd. | 3.5 | 43:30 | (0) | 43:30 |
| Windblown | 9 | 1:16:00 | (1:30) | 1:59:30 |
| Miller State Park | 16 | 1:33:04 | (1:15) | 3:34:12 |
| Mountain Road | 21.5 | 1:30:45 | (2:00) | 5:06:09 |
| Miller State Park | 27 | 1:30:46 | (3:00) | 6:38:11 |
| Windblown | 34 | 1:47:05 | (4:00) | 8:33:40 |
| Binney Hill Rd. | 39.5 | 1:38:12 | (4:00) | 10:11:53 |
| Start/Finish | 43 | 48:29 | (4:00) | 11:00:22 |
| Binney Hill Rd. | 46.5 | 55:13 | (5:00) | 12:03:16 |
| Start/Finish | 50 | 49:14 | -- | 12:57:30 |
Sunday, May 15, 2011
Wa-Wa-Wapack Weekend - Part 6
The climb up Barrett Mountain was awful. I felt awful. Everything was awful. But as we approached the top and the ground started to level and we got a little shade, my queasy feeling started to lift and I felt a rush of energy. The next two peaks - New Ipswich and Pratt went by quickly as I pushed ahead and started downhill.
Bill rejoined me and we caught the same two runners who left the Windblown aid station before us. We talked a little with John and Dave (finally getting their names). They were taking the downhill section pretty slowly - no doubt due to the pain in the quadriceps from the relentless, steep downhill pounding. I could take it no more and pushed ahead to end the misery. I knew it would flatten out soon and I was looking forward to our next aid station - even if it was the "4 gallons of water on the side of the road Binney Hill Road" aid station. I wanted to get there first to my share of what was left of the 4 gallons.
I thought I took a wrong turn. I started to hear heavy metal music blaring loudly up ahead. A far cry from the "Deliverance" banjos, but still as disconcerting when running alone in the woods. The 4 gallons of water had magically transformed into an unassuming guy and girl, a table and a pickup truck bed full of food and drink. If we were running through a desert, I'd have thought this a mirage, and given the hot day and dehydration of the previous 7 mile section, I still wasn't sure it wasn't.
Having already gotten my second wind, this would have to be my third wind. A real manned aid station at 39.5 miles - the farthest I had ever run continuously - was awesome. I ate and filled my bottle. John and Dave joined us as Bill and I headed out. The slow uphill out of the aid station was manageable and the sun started ducking behind heavy clouds that were forming providing more relief. We started up the back side of Mt. Watatic and John caught us. We crested Mt. Watatic and started the downhill to the start/finish line.
Again, we met John taking it slow on the downhill so we continued past. Bill had a calf cramp and told me to go on as he slowed to walk it out. I met Jen again slightly up the Mt. Watatic trail and she ran with me down to the access road and towards the start/finish line.
I made it. Eleven hours and 22 seconds after I left this spot at 5 AM, I was back. I checked in and ate. Bill quickly followed not a minute later. Soon John and Dave crossed the line also.
The volunteers were now asking us if we were going to continue on. I had almost forgotten. Hitting the finish line usually means you're finished. But to complete the Wapack 50, you need to leave the finish line, run back over Mt. Watatic to the rock-and-roll rest stop (Binney Hill aid station) and then back over Mt. Watatic to the finish line again. Bill, John and Dave all said they were done. I looked at Jen. "If you're done, you're done. But you know you can do it. You'll probably regret it if you don't." It wasn't a dare, but I headed back out just after 4 PM.
Bill rejoined me and we caught the same two runners who left the Windblown aid station before us. We talked a little with John and Dave (finally getting their names). They were taking the downhill section pretty slowly - no doubt due to the pain in the quadriceps from the relentless, steep downhill pounding. I could take it no more and pushed ahead to end the misery. I knew it would flatten out soon and I was looking forward to our next aid station - even if it was the "4 gallons of water on the side of the road Binney Hill Road" aid station. I wanted to get there first to my share of what was left of the 4 gallons.
I thought I took a wrong turn. I started to hear heavy metal music blaring loudly up ahead. A far cry from the "Deliverance" banjos, but still as disconcerting when running alone in the woods. The 4 gallons of water had magically transformed into an unassuming guy and girl, a table and a pickup truck bed full of food and drink. If we were running through a desert, I'd have thought this a mirage, and given the hot day and dehydration of the previous 7 mile section, I still wasn't sure it wasn't.
Having already gotten my second wind, this would have to be my third wind. A real manned aid station at 39.5 miles - the farthest I had ever run continuously - was awesome. I ate and filled my bottle. John and Dave joined us as Bill and I headed out. The slow uphill out of the aid station was manageable and the sun started ducking behind heavy clouds that were forming providing more relief. We started up the back side of Mt. Watatic and John caught us. We crested Mt. Watatic and started the downhill to the start/finish line.
Again, we met John taking it slow on the downhill so we continued past. Bill had a calf cramp and told me to go on as he slowed to walk it out. I met Jen again slightly up the Mt. Watatic trail and she ran with me down to the access road and towards the start/finish line.
I made it. Eleven hours and 22 seconds after I left this spot at 5 AM, I was back. I checked in and ate. Bill quickly followed not a minute later. Soon John and Dave crossed the line also.
The volunteers were now asking us if we were going to continue on. I had almost forgotten. Hitting the finish line usually means you're finished. But to complete the Wapack 50, you need to leave the finish line, run back over Mt. Watatic to the rock-and-roll rest stop (Binney Hill aid station) and then back over Mt. Watatic to the finish line again. Bill, John and Dave all said they were done. I looked at Jen. "If you're done, you're done. But you know you can do it. You'll probably regret it if you don't." It wasn't a dare, but I headed back out just after 4 PM.
Saturday, May 14, 2011
Wa-Wa-Wapack Weekend - Part 5
The run back over the Pack Monadnocks was every bit as "memorable" as the first time I did it - 1.5 hours earlier; except in reverse. If the first trip over was "FUN", you could say this time was e-"NUF". I caught up to Bill somewhere around North Pack and was able to press ahead over Pack and down the insanely steep headwall to Miller State Park. I caught up with three other runners on my way down and one conspicuously dressed woman in jeans - not really what I'd consider running gear. Oh wait - that was my wife Jen. "I didn't think this was the trail and when I realized it was, I had to climb up to get some pictures," she said accompanying me and my three new friends down into the aid station.
We were now at 27 miles - a good time to check with my average marathon pace - 3 hours, 45 minutes. It was just after 11:30 AM, I had run the marathon distance in 6 hours, 38 minutes and change. I wasn't impressed. The bright side was that it took only 1 hour and 30 minutes back over the Pack Mountains - the same time on the way out meaning as I got more tired, I didn't lose any time. I followed my three new friends out of the aid station and towards the 7 mile return over Temple Mountain.
During the climb we spaced out a bit. The noon sun was beating hard now and the exposed climb offered little shade. I passed one of the three once we hit a more shady section and I was able to get some relief. I caught the other two on the descent - about 5 miles into this 7 mile stretch.
One of the two and I hit the short downhill road section and were able to pull away until the trail started back uphill and he pulled away from me. We had about 1 mile of gentle uphill left and I ran out of water. I was sipping so regularly from the midday heat during the climb and the longer distance to the aid station (7 versus 5 miles) left me wanting with less than a mile to go. Normally this wouldn't be a problem but with 33 miles already run, my body wanted some water ... and food!
I slowly pushed to the Windblown aid station where Jen met me again, Bill caught back up and the two other runners I had paced with all replenished our bodies and supplies. I drank several cups of Gatorade and water and downed some "ultra" potato chips. That would be boiled potato dices hand dipped into a large bowl of salt. Who knew a mouthful of salt would taste so good.
The other two runners left before Bill and I so we took off into the Windblown ski area again keeping pace. I felt awful now. Copious amounts of water once you're thirsty aren't going to rehydrate you - you need to keep a steady flow from the start. My extra full belly bounced with every step. I knew I'd be OK, if I could get through this 20 minutes of uncomfortable feeling while my stomach decided what to do with the calories I just consumed. My vote was to keep it down, my stomach thought otherwise. In the end, I won. I found myself wishing for an uphill so we could walk.
Be careful what you wish for. We started up Barrett Mountain.
We were now at 27 miles - a good time to check with my average marathon pace - 3 hours, 45 minutes. It was just after 11:30 AM, I had run the marathon distance in 6 hours, 38 minutes and change. I wasn't impressed. The bright side was that it took only 1 hour and 30 minutes back over the Pack Mountains - the same time on the way out meaning as I got more tired, I didn't lose any time. I followed my three new friends out of the aid station and towards the 7 mile return over Temple Mountain.
During the climb we spaced out a bit. The noon sun was beating hard now and the exposed climb offered little shade. I passed one of the three once we hit a more shady section and I was able to get some relief. I caught the other two on the descent - about 5 miles into this 7 mile stretch.
One of the two and I hit the short downhill road section and were able to pull away until the trail started back uphill and he pulled away from me. We had about 1 mile of gentle uphill left and I ran out of water. I was sipping so regularly from the midday heat during the climb and the longer distance to the aid station (7 versus 5 miles) left me wanting with less than a mile to go. Normally this wouldn't be a problem but with 33 miles already run, my body wanted some water ... and food!
I slowly pushed to the Windblown aid station where Jen met me again, Bill caught back up and the two other runners I had paced with all replenished our bodies and supplies. I drank several cups of Gatorade and water and downed some "ultra" potato chips. That would be boiled potato dices hand dipped into a large bowl of salt. Who knew a mouthful of salt would taste so good.
The other two runners left before Bill and I so we took off into the Windblown ski area again keeping pace. I felt awful now. Copious amounts of water once you're thirsty aren't going to rehydrate you - you need to keep a steady flow from the start. My extra full belly bounced with every step. I knew I'd be OK, if I could get through this 20 minutes of uncomfortable feeling while my stomach decided what to do with the calories I just consumed. My vote was to keep it down, my stomach thought otherwise. In the end, I won. I found myself wishing for an uphill so we could walk.
Be careful what you wish for. We started up Barrett Mountain.
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