Zumbro 100

Well, The Master was at it again. This weekend marked the inaugural running of the Zumbro 100 trail races down at the Zumbro River Bottoms, which is part of the Richard J. Dorer State Forest southwest of Wabasha. For those who may not know, RD Larry is known for putting on awesome trail races, and is perhaps the only RD who does 2 100 mile races per year (along with another 10 miler -In Yan Teopa - just a couple of weeks after his other little race).

The main event was the 100 mile race consisting of 5 laps of the same 20 mile loop; the fun run was 100K starting at midnight for 3 laps over the same terrain. Since I am no where near qualified to be doing even the kiddie race at this event, I opted to do a single lap sweeping the course with Wayne and Alicia and score a free sweatshirt :)

The weather was absolutely perfect - overnight lows in the 20's and daytime highs in the mid-50's. No ticks, mosquitoes, or other biting insects. No timber rattlers hiding under the deep leaf litter. No horse pies on the trail. Abundant sunshine. A full moon overnight. A dry week prior to the race so that the course was in perfect condition.

I had never visited this area before, so I was excited to get out on the trail to see what it was like. I was envisioning something similar to Afton: lots of hilly climbs up and down the bluffs with loose gravel making the downhills in particular somewhat slippery. I have to say I was a little surprized at the difficulty of the terrain! This course is probably the second most challenging of those that I have run in the midwest, second to the Superior Hiking Trail. There was deep sand, lots of baseball sized rocks, fairly steep climbs (almost 55% grade according to my Garmin), and deep trenches full of leaf litter hiding many of the roots and rocks. These trenches made me feel like I was on a bobsled course at times. Can't imagine trying to navigate some of that stuff in the dark! Justin took some nice pictures of the course last week on a beta run.

It was lots of fun seeing many of my trail buddies for the first time after a long winter, although I missed meeting up with several of them since I was still out sweeping when they finished their races and left. Larry tried to catch us up with who finished and who didn't when we finally returned from the forest just before the cutoff time, so I'm looking forward to hearing their race reports over the next few days.

Zach, Steve G and Steve Q all earned their first 100 mile buckle! Kim Holak beat everybody in the 100K - I'm not sure who the first place male was. Matt finished the 100K, Maria didn't, and I'm not sure about the others in that race. Winner of the 100 mile was Dallas Sigurdur followed by Scott Meyers, Dale Humphrey, and Garret Mulrooney. Susan and Rob finished the 100 mile in fine form after completing another 100 miler at Umstead just last weekend. Wow!

Congrats to Larry for another great race and to all who toed the line!

And just so you know, Larry is already planning a new route for next year to "take out that flat part."

Midweek Diversion

This has nothing to do with running unless you're a border collie, but it's a lot of fun to watch!

Afton

I finally made it out to Afton for the first time this season! Got about 20 miles in doing 2 laps of the Africa Loop, Back 40, Nigel's Hill and Campground Hill. Actual mileage was somewhere between 19.2 - 20.4 depending on which software you use, so I went with 19.65 miles after doing the "gravity elevation correction" thing on Motion Based.

Trail was in very good condition for early April, though the Back 40 was pretty slippery in spots later in the day as the mud began to thaw. Saw Alicia, Tom, and Nancy as well as lots of people backpacking and walking their dogs. The park seemed amazingly quiet without any boat motors humming on the St. Croix.

Here is the elevation profile for my run:

...works out to 7185 total vertical feet for the 2 loops. The plantar fascia on my right foot was talking to me a little bit after 15-16 miles and is a little tender today, so I'll have to watch that. Boy was my pace pokey, but I was basically walking the uphills and navigating a little mud - probably what I'll encounter at Chippewa in a few weeks.

Next week, I'm planning on being down at the inaugural Zumbro 100 helping out - not sure what my assignment will be yet but it should be an awesome race!

Edit: Looks like I'll be sweeping the course at Zumbro, which will allow me to get another 20 miler in before Chippewa . See ya there!

Motivation

...or lack there of.

Not being much of a winter runner or a fan of the treadmill, I was really hoping that registering early for an April 50K would motivate me to do more regular running over the last few months. Didn't work. Now that spring is on the doorstep, I'm finally getting excited to get out and hit the trails again. Probably too little too late for Chippewa, which will most likely be a power walk rather than a run, but I'm going to toe the line anyway.

Anyhoo, I decided to visit Stan Jensen's ultra site for some motivation, and found a bunch of fun quotes that might describe my upcoming experience:

"Those of us who finish near the back make the rest of you look good."
- Submitted by Tom Kaisersatt

"You'll be wistful for the "wall" of the marathon,
when you hit the "death grip" of the ultra."
- Bob Glover

"If you under-train, you may not finish, but if you over-train, you may not start."
- Tom DuBos credits Stan Jensen with this one

"Any idiot can run a marathon. It takes a special kind of idiot to run an ultramarathon."
- Alan Cabelly

"Last is just the slowest winner."
- C. Hunter Boyd

"Anybody running beats anybody walking, and anybody walking beats anybody sitting."
- Tom Bunk

"Your body will argue that there is no justifiable reason to continue.
Your only recourse is to call on your spirit, which fortunately functions independently of logic."
- Tim Noakes

"... slowed my pace to the point that I could have been rear-ended by a sleepy snail."
- Dave Olney

"I want to thank the rest of you for making me look normal."
- Gordon Ainsleigh

"Don't worry - you're supposed to walk the uphills."
- Shelley Black

"The woods are lovely, dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep."
- Robert Frost

"If you can't fly, then run.
If you can't run, then walk.
If you can't walk, then crawl.
But whatever you do, keep moving."
- Martin Luther King, Jr.

"You hear about how runnin' ultras is all mental; well, I sure wish it'd hurry up and get mental, 'cause it's feelin' awfully physical right now."
- Ken Loveless

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."
- George Sheehan

"Start slow, then taper off".
- Walt Stack
(fellow 2008 shoot the moon runner Jim uses this one too, so it must work).

Hoping to get a good run in on the trails tomorrow - probably at Afton.

A Trail Run

Finally!

Got out to Hyland Lake yesterday for my first trail run since Surf the Murph last Nov 1. Did 3 laps of an abbreviated version of the Trail Mix course for a total of 18.2 miles.

As far as trail conditions go, I thought they were in very good shape considering it's late March. Almost all of the snow is gone with just a few small stubborn patches that don't really matter. I got there early enough that the air temps were still below freezing, so my first loop went fairly easy. As time went on and the temps got warmer, the mud began to thaw so that the second and third loops were progressively muddier. Still, the trails are very runnable, and in many places are dry and in excellent shape!

Felt good to be out in the woods listening to the woodpeckers, geese, and all the other birds and critters.

Sick of Winter

The title of this post says it all! With all of the cyclic snow melting and refreezing on a daily basis, I figure we'll have pot holes big enough to water ski on in another week.

Since I don't like running on ice or the treadmill, I've really been struggling to get motivated for long training runs. As a result, Chippewa is shaping up to be a power hike/death march rather than a trail race next month. Longest run to date since Surf the Murph last November was only 16 miles a week and a half ago, and similar to a 13 miler the week before, the bottoms of my feet were really sore after about only 12 miles or so - almost felt like they were bruised. I've even been running in new Mizuno Waveriders, my road shoe of choice for the past 7-8 years, so I thought I was going crazy! Then I got the latest issue of Run Minnesota published by MDRA which had this to say about the new Waveriders in their spring shoe review:

"The Waverider alternates between being a performance shoe and a midweight training shoe. Version 12 has slimmed down to a Performance weight (under 340 grams). The midsole is noticeably thinner. The ride is more responsive, which is good for lighter runners and shorter runs, but on longer runs, testers noted that it seemed a bit less cushioned than earlier Waveriders."

I'd say that review is spot on!

Hopefully the trails are starting to thaw out so I can run on nice, soft mud instead of pounding the asphalt. Either that or I'm going to have to head back over to TC Running for road shoes that can handle a few miles.

This weekend I'll be doing my annual stretching gig at the MDRA 7 Mile in Hopkins on Saturday morning, so Sunday is looking more likely for a longer run. We'll see.

First Week of March

...went so-so, but not as good as I would have liked on the running front. I am really behind in my base building and am starting to panic a little about Chippewa. Only got 20+ miles in this week, and that has actually been one of my better weeks this winter :(

Mon: cross training on bike and elliptical, strength training upper body
Tues: 5 miles on the hamster wheel with a couple tempo run miles and a couple hill miles at a brisk walk
Wed: strength training legs
Thurs: man my legs are sore after yesterday's 5 set squat pyramid. Nada.
Fri: legs still sore, strength training upper body
Sat: 13.5 miles around the Lakes. Was kinda wishful thinking for 16, but my last "long" run was only 13 and that was a month ago before I got sick for 2 weeks. Thirteen felt harder than it should have, and my feet were killing me. Reminded me why I run trails instead of pounding the asphalt. On an up note, I finally found the perfect combination for carrying water on a long run!
Sun: strength training upper body and a short 2 mile tempo run on the treadmill. Heel bursitis is holding up pretty well - about 99% healed. I was pleased to be able to run today without any problems after a relatively longish run yesterday that left my heel a little sore.

I'm really looking forward to spring so that I don't have to choose between treadmill vs ice! And I really, really need to get out on trails to start some serious hill training (up AND down) in addition to ramping up the mileage.