Mac Forest 50K, Year Two

Saturday morning was my second running of the Macdonald Forest 50K. Last year this race killed me as I died in the hills around mile 17. You gain around 6,800 feet of elevation and still end up where you started at. In 2007 Rick and I ran it together and I finished just over 7 hours. Which was pretty slow for a 50k. This year I clocked in at 6:31 which made me pretty darn happy.

The race started promptly at 0800. The early starters took off at 0700. I was pretty nervous for this race as the hills just killed me last year. I got to the start about 40 minutes prior which was just about right. I didn't know many people personally at the start except for Olga, Steve and Sarah. Many faces I recognized but being a back of the packer many don't know me except for the occasional glance that says "that guy is too tall and too fat to be doing this!"

They rang the bell and off we went. By the 1/4 mile point I was in my customary last place. I even stopped to take leak and tighten my shoelaces. We ran on a road for about a mile then dropped into a nice little uphill trail. I was running up most of the hills except the very steep ones or till I got winded. I finally caught some folks about mile 3 or so. I followed along as we all walked a steep climb. We dumped out into a nice downhill in a clear cut area and I scooted by a few then onto a road for a nice 1 or so downhill. I passed more. I was going to count how many folks I passed during the race but I lost count just over 30. Only one person I passed ever got me back, so I felt pretty good about my pace.

I was very forceful about 'Gel-ing" every 1/2 hour and two gulps of water every 10 minutes. Two e-caps every hour. At Peterson Ridge I died with no help from my lack of proper hydration. At each aid station I would have 1 or 2 potato chips and a little piece of boiled potato. I only used water, no sports drink. The volunteers at the aid station were great as they came out to meet you and take your bottle and fill it while you looked over the goodies.

Around mile 9 we the "lovely Rita" trail. Really Rita sucks! She is a very steep climb and then a very steep downhill. The climbs didn't effect me much but the downhills were putting a slight stress on the quads. I just tried to keep them loose yet still be stable enough not to trip on roots etc. Around mile 12 or so we drop into an awesome trail called "Extendo". This was a blast. A great switchback downhill that I just flew down. Last year I remember having to come back up nearly the same way and was worried how far this trail was dropping. I got to the aid station and we headed up a different way which didn't seem bad at all. Soon we had a big climb up to the final logging road the hits the 18 mile aid station at Dimple Hill. Last year I walked this entire 2+ miles. This year I kept running. I put on my Ipod with my 70's and 80's rock and pushed my way up. The hill this year didn't seem as steep? So I was gonna run this whole thing no matter how steep it got! I got to the aid station on top on Dimple and they were all dressed up like the characters in the movie Braveheart. It was very cool. I got my drop bad and resupplied my Gel stash. They were giving out shots of Scotch! And runners were taking them! Amazing! So off I went down this next big 1,000 foot drop or so. The trail was great and a perfect pitch. I was averaging about a 7:30 pace or so which is great for me at mile 20.

We then popped up another hill. This one had tons of poison oak. Luckily none of it was hanging over the trail. At the aid station around mile 22 or so Meghan was working there as she did last year. I congratulated her on making it to the Olympic Marathon Trails and she said it was so sweet, especially at 48! Drank some coke and eat chips and off I climbed up the hill. I took a swig from my water bottle and "Yuck!" HEED! ugh! Back down the hill and Meghan apologized and refilled me with water. I couple of women then caught up to me and we chatted for the next mile or so. I told them what to expect next. Big ass climb, nice downhill road into the final aid station, then a 3 mile climb, a steep 1/4 mile climb then scream down Dan's trail to the finish.

Our climb up the steep part is where last year Rick caught me and was never to be seen again. I really died here last year. This year was hard but I just kept walking and trotted the flats on the switch backs. When we hit the road it was covered with that huge rock gravel. I flew down it at around a 8:10 pace for a few miles but it wasn't easy on the feet for sure. As I pulled into the last aid station I knew I was nearly done. My stomach started to get a bit upset. We had about 5 miles to go at this point. I had some coke again, burped, and off I went. It is a climb for a few miles and I passed a few more folks. Soon the woman that I left in the hills caught me as she ran most of this part. I just ran and walked as needed. Soon she was out of sight. She was to be the only one I passed that passed me back. We crested the hill and was just cruising, chatting with folks as I passed them. We hit Dan's trail and had a steep climb for a bit. I was done now. Not happy. Felt my queasy stomach and my energy level was done. I hadn't gel-ed in an hour so the bonk was close. I figured an hour earlier I had fueled well most of the day so I could probably make it the last hour without more gel. Last year when I hit the downhill portion I was reckless out of control flying down the hill. This year was a bit more controlled but I still had fun. A mile later there was the finish line. I crossed in 6:31, which was almost 30 minutes faster than last year. I didn't hang around for very long as I didn't know very many people. Plus I wasn't feeling all that great.

I am very happy with this race. Especially after I had died on the course at Peterson last month. This was a pretty fun run today. The downhills were a blast. My tunes went on about mile 15 and really helped keep me going at times. Wish I could do every Ultra or Marathon like this. Next up in Forest Park 50k in two weeks. Its a fun run on the home course. I will post some pics of this race when they get posted.

I'm so dizzy my head is spinning

Gail and I drove over to Sisters to run Sean's Peterson Ridge Rumble 60k which turned out to be 50k plus a couple of extra miles due to snow and ice on the course. We got to Sisters Saturday night and stayed at great Best Western Motel about 1/2 mile from the start. The room was amazing! Vaulted ceilings, gas fireplace, jacuzzi bathroom, huge shower, dvd/vcr player, kitchen and all in a log cabin decor. All of this for only $89! Not sure why it was so cheap or maybe they just made a mistake but I would sure stay there again for that price. The only downside was on the other side of the highway the Forrest Service was slash burning so the visibility was only about a 1/4 mile in smoke.

Gail and I did the pre-race pasta Pizza and both felt we had a tad too much but what the heck I am going to need those calories tomorrow. Plus my nickname is not Fat-Boyee for nothing! We ran to the store to pick up some breakfast and ran into a couple of runners from Seattle and had a nice chat. Back to the room and off to bed in this huge king bed.

Gail decided to take the early start at 7:00. We were only 5 minutes from the start so not a 0 dark thirty wake up call. Temps were chilly as frost was on the car but it was supposed to warm up to the mid-70's for the afternoon. I got Gail off with a nice size early start group of 25 or so. I really like the early starters, they are out there not to win of course but just for the running. They always have fun and seem to have a great attitude.

An hour later the main group took off. It was a nice size, not too big. I chatted with David from Eugene who I run into at most Ultra's and congratulated Michelle Barnes on her 50 miler at Pac Rim. I could tell she was pretty proud of that as her smile went from ear to ear.
As usual I was DFL as Olga would say for the first few miles. Well except for David who walks the first 10 to 15 minutes of every race then beats my time by about an hour. I saw Sarah out on the course cheering everyone on as she is down do to injuries. She yelled "Olga is not that far in front of you". So I started looking and sure enough she was maybe a 1/2 mile in front of me. I kept plodding on passing a few folks now and then as the miles went buy. I was doing my drinking every 10 minutes and Gel every half hour. This plan seemed to be really working good for me at other races. I have been having problems with blisters the last year so I had read where too much water in the body might cause more blisters to pop up. So I think I was trying not to drink as much as I usually do. This was stupid as it was getting warm plus running at some elevation the air is much drier and I should have been drinking more! I only watered the bushes 3 times this day where on this distance it is usually 5 to 7 times. More on this later.

Around mile 6 or so I caught up to Olga. She says she has issues and is just going to walk this race. She has helped me so much that I thought I would stick with her for a bit and just chat. So we ran and walked for 10 minutes or so. I told her she would probably pass me at mile 20 or so. She said "yeah I do that to Rob every race at mile 25". So off I went. I felt really good. I was running all the hills except the steepest ones and my legs felt very strong.

Just before the mile 11 aid station I ran into Gail heading back from the Grunt. We stopped and talked for about 3 minutes which was nice. Got a kiss and headed back up the hill. At the AS I restocked my pockets with Gel and other supplies and headed out for the shortened Grunt loop. About a mile into the course we ran into lots of snow and ice on the trail on a steep downhill section. At one point I had both feet together and was sliding so fast I just knew a major crash was coming, but I got lucky and right before I fell I hit the snow and caught myself. Many 4 letter words were yelled out as I was sure a major biff was coming. I soon hit the Grunt, which is basically a climb up a very steep hill where you have to use your hands in places. It is a great add to this already fun course. As I headed back through about mile 15 I saw Olga and she said Gail looked strong. Good to hear. At the 30k turn around I started to run into the 30k'ers. It is kind of fun to see some folks again as most of this run you alone for sometimes up to a hour. You also run into dogs! The 30k allows people to take their dogs on the run with them. I had this big Irish Setter running with me for almost a mile. He was right beside me with his owner about a hundred yards behind me. Made for a fun time.


After a while we dump back on to the gravel, rocky country roads around mile 19 or so. This last for just a couple of miles but is straight and pretty boring part. Then back on the trails for a few miles then the big ugly climb up a dirt road to the AS number 6 at the 25 mile mark. Last year this road killed me. I walked for about the whole 4 miles of the climb. This year I felt pretty good and ran all but the steep sections. At AS 6 I was tired and thirsty. Sean, you need to add a water stop somewhere before this AS. Had lots of folks comment that they were out of water when they reached this AS. I was tired here but not feeling bad. I refilled my bandanna that I fill with ice and wrapped it back around my neck. From here it is mostly downhill for the next 8.5 miles to the finish. I started out and after about 5 minutes started feeling light headed, actually a tad dizzy. Every uphill section I started walking. A woman behind me would catch up to me then I would pull away on the downhill. Finally I was running out of juice. She said I was reeling her in and that was not a good thing! I let her go by and she was out of site pretty quick. After a few miles I started getting a really bad sideache, almost like a stomach pain. Every time I ran it hurt. I could walk and it felt fine. I also would drink and it would cause me to dry heave every now and then. I took one more Gel and it barely stayed down. I was now doing the worst thing possible. Not drinking much and no more Gels. I love the S turns through the Manzanita bushes but just had a hard time running, bummer as I really was looking forward to this section. At the last AS at mile 29.2 I was all but done. I refilled my bottle. Food was out of the question. I even went over to the picnic table and sat down. I got some ice and rubbed on my face and head. It did make me feel much better.

Soon I heard that familiar voice in Russian. "Bret, get up!" It was Olga, she had caught me. She mentioned that she found a cute ass on the trail so she picked him up and said "lets finish". Too funny. So I got up and headed out. Trying to stay with them. For a couple of miles I would be with a hundred yards or so but head was still spinning when I ran. I knew I would finish but I hated the idea of walking in. I thought I might have some heat problems. I often get this but don't even know its warm out. For some reason after a few hours I don't notice the heat but it does effect me. They said it was in the mid 70's but I never would have known it.

The last few miles were a real struggle. I could hardly even run the downhill sections. Flats? Forget it. When I saw the main road next to the high school I was pretty elated. When I hit the parking lot I started running again. Olga cheered me and said some comment I cant even remember and I gave her the....well you know. She knew it was in jest! On to the track for a 3/4 lap around to the finish. Gail was there cheering me on which was great.
I finished in 6:55 and change. At least it was under 7 hours. Gail finished in about 7:45 which is great job for her! I am also so proud of her. How many folks get to run these races with their spouses? It is so awesome!!! Also I get very little SPOF at home as she wants to go too. (Spousal Pissed Off Factor)

I went about 30 more steps, through my water bottle down and laid in the grass. I was so done. So depressed about how I felt. I just felt like I had taken a big step backwards. This is the way I used to feel after finishing marathons. Like I wanted to die. I figured I had fixed it and was so happy to feel good at the end lately. Sean came over and said it was the heat, the first warm day of the year hit allot of folks today.

After 30 minutes or so of sitting and feeling sorry for myself Gail and I went and took a shower. It is so great to be able to do that before you long car ride home. We hit the latte shack for a triple shot and started the drive back.

Sean put on a great race. It was so well organized. Every aid station, people would help you out so much. Food choices were excellent. The trails were well marked. He even ordered great weather. Every one should do the Rumble, even the 30k if you are not up to the long one.

CAUTION: SHARP OPINIONS AHEAD

Political rant, read at your own risk:
Bret you need to start another blog if you are going to rant. OK OK....I know...I was just cranky today, so I have removed the post. This is a running blog got it! Yeah yeah...won't happen again. Sorry to any toes I stepped on.

Lazy Fat-Boyee

I am the laziest runner I know. Often I will put off a training run all day long. That's exactly what I did yesterday. I wanted to run 10 to 12 miles and all day I just kept saying "Later....later". Finally around 4pm I just changed into my running gear thinking that would get me out of the house. Well that took an hour. I finally headed up to the Zoo where I wanted to get some trail and hill miles in. I got there a tad after 5:30pm. Off I went southbound on the Wildwood trail. It was a light rain but nothing bad. The trail was pretty muddy in spots but the Brooks griped the road like studded tires. With the big downhills early on my quads were pretty tired by only 4 miles. I ran just past the Parrot (locals will know what I am referring too) and turned around at mile 6. I was a bit worried about the two big climbs, the first up to Pittock Mansion and the second up to the zoo. I actually ran most except for the very steep sections. Just slowed my pace down and pressed on. I had only seen one other runner on the trail the whole day. The last mile or so it was getting pretty dark in the woods so I was hoping not to do any late run face plants.

I finished my 12 miles in 2:20. Which is pretty good for me considering I didn't push it much. My GPS watch lost signal at 8.5 miles and never did reacquire the satellites so the mileage is a guess. Once I got going it was allot of fun today. I just need the push to get out the frickin door at times. This is one reason I run more in spring/summer. As it gets darker later. In the winter I always make the excuse "Oh it's dark now can't go out running now!". But the late sun always lets me go now.

I didn't want to run too far this day because I am doing Sean's Peterson Ridge Rumble 60k next weekend. Last year I was pretty wiped out on that run at 30 miles. I just read on the web page that due to Global Warming we have so much snow in the mountains this year that the Grunt loop is has too much snow and ice to do that portion. So the run is now a 34 mile run. That made Gail happy as she was nervous about the 38 miles. So I bet she runs the 60k now. See you all next weekend!

Rain, snow, wind, sleet and darkness.

I am up in Seattle working for a few days this week. On Saturday night I got done with work around 5 pm and really wanted to get a long run in this weekend. As I was working on Sunday and traveling home I could have only run early in the morning. So Saturday night was the best choice. Got back to the hotel got the rain gear on, grabbed a water bottle and drove to a sporting goods store to get some gels. By the time I got to the parking lot it was 6 pm and the skies a mixture of grey and black with a stiff breeze out of the south. I dressed for the occasion with half tights and shorts on the bottom and 1 short dri-fit, 1 long dri-fit, a thick vest and a rain jacket on the top. Gloves and a hat topped it off.
I parked off 188th in Tukwilla where it is a great spot to jump on the Green River Trail. I would run south to Kent and then pick up the Interurban Trail to head back north at around mile 9. Then its back north for about 8 miles then catch the Green River Trail back south to my car.
The weather was pretty good for the first 1.5 hours with just a headwind to create the illusion of a slight uphill run all the time. I had the tunes on the entire time today and it did seem to help pass the time. Once I made the turn back Northbound the skies started to open up. Only a light rain at first. Then it got dark and it really started coming down. The last 45 minutes or so it was mostly snowing. Yeah it is crazy...snow in western Oregon and Washington in late March! I never got really cold except for my quads but I was soaked everywhere as the wind really pushed the rain and snow through my clothes.
I finished 18.5 miles in 3:05 which was pretty good for me without pushing it. I felt great afterwards too. It is funny how just a few years ago 18 miles would have been a huge thing. Now its just a little cruise around town. Time is the only thing that prevents me from doing more long runs. I didn't keep track of mileage this week but it was over 40 miles which is great. Seems like the only time I get that many miles anymore is when I have done a race that week. But summer is on its way and it will be easier to get out and enjoy the runs.
Did I tell you I love Daylight Savings Time????

Woo-Hoo! Slug Run!

Well some of us "Slugs" finally got together for a Tuesday night trot on Wildwood. Tom, Katie, Eric and I met up at 1730 for our first 2008 run. We just took it easy on the way out. The skies looked like they could burst at any time and of course I forgot my hat in the car. At 2.5 miles we stopped and chatted per the rules of the run. Then we started to see the white stuff. Little hail or ice pellets started coming down. We took off back for the barn and it was coming down pretty good. Little stingers on my folic-ly challenged head. It did this for only about 10 minutes but we sure got wet and cold. The trail was fun and I felt like a 5 year old splashing in the puddles. Tom and I powered up the Birch trail to the car and got the adult beverages ready. Tom and Katie had just bought a van so it was perfect to have a few snacks and chat till we got cold.

So next Tuesday at 1730 or 530 pm...join us if you want. 10 minute rule applies.

Recovery

Gail and I ran a nice 4+ miles on Wildwood last night. My legs were fatigued but nothing is sore. It was the best I have every felt after a long run. It was great to do the fifty miler with Gail in the beginning because it forced me to go out at a nice even pace. It is so funny how now I am kind of upset with myself for not running longer. I wasn't exhausted at all but just tired. Maybe I am meant to be one of those plodding along long distance runners? This year was supposed to be my year of speed and here I have not done any speed work at all. Oh well guess I was meant to go long.

For those of you interested. About 4 years ago a few of us got together to run the Marine Corp marathon in DC. We formed a little group called "The Slugs". It was the name we all signed up to run the race under and it kind of stuck with us. Over time we all kind of did our own thing, some came and went, some had busy times in life. But we used to run Wildwood every week. So this is an open invite to all interested. We meet at the Birch Trail above Wildwood off 53rd street every Tuesday at 1730 or 530pm for you non 24 hour clock types. We usually just do 4 to 6 miles, if anyone wants to go more it is a free country. The fun is afterwards when we have a little social hour. Maybe an adult beverage and some snacks. So come join us if you want. We are all very methodical in our running. (read SLOW!) Its a fun time. Hope to see some of you there.