Run More - 2017 AT100 Finish Line in 29 Hours or Less

Training Starts Now!

Catsmacker tomorrow is the closing "party" for the AURA UTS Series.  This was the first AURA run I participated in way back in 2009.  This was the first time I met these crazy trail runners and found my forever family, a place I finally belonged.  Over the years I have run some full runs, some half runs so called Kitty Run, and even missed some.  It holds a special place in my heart and even though the date changes from year to year, it is my AURA anniversary.  I look forward to the hugs, laughs, maybe tears, sweat and rainy run tomorrow with friends old and new.
This year The Catsmacker is 22ish miles long with the Kitty Tickler option of 12ish miles.  80 - 90% chance of rain with thunderstorms with temperatures in the mid-70's.  Spring/summer rain runs are a favorite for me.  Its so amazing to be out there, wet, warm, amazingly at peace and happy.

I'm still not running.  Yesterday was the first morning run for Run Searcy Loco, a running group to try mimicking Conway's Loco running group.  We laid down three miles with a run/walk.  I was okay, my foot was okay.   

Mandy, Eddy, Kara, Lisa

Later in the afternoon I took Mikey  to the wildlife refuge for a walk.  We hadn't been out there in two months and Mikey sure was missing walks/runs with Mama.  Well, with all the rain of late, flooding rain, days of 24 hours of rain, not much out there was accessible.   We got two miles in.  My mistake was to wear my Chacos with no ankle brace.  I was "just" walking.  Well, that mistake may have set healing back a bit.  It was a bit more sore for the rest of the day.

Flooded Road in Bald Knob Wildlife Refuge

So on to the plan:
Yoga 2x a week
Strength training 2x a week
Heat Training - Mow the lawn in the hottest part of the day as needed (push mower)
Run more in the morning
Use the evening "runs" as a hiking fast practice
Eat smartly - use Faster EFT to control behavior
Meditate daily at least 5 minutes
Push-ups for negativity and cussing

20 weeks + 3 days till the Traveller.  This foot will slow my mileage down.  I will be stronger when I can run.

April

April

April wasn't a normal April in our world.  Kim was injured multiple times in work related car wrecks.  After many years of pain and almost a year off work she finally got back surgery approved.  She had her surgery April 2, 2017.  I flew out on the 7th of April to spend two weeks helping her recover.  Her husband, Gregg, had to go back to work at that time.

Always choose a window seat

Spending time with Kim in Maryland

It makes all the teen drama, all the heartache of parenting worth it to have this kind of friendship with adult children.  Life is so good, and so very worth the struggle.

One of the urban run routes in Maryland

 Priority while in Maryland wasn't running or my training schedule.  It was doing any lifting, twisting, turning, cleaning, etc Kim would need done.  I did get all my miles in, they were urban miles, not my favorite, but some of the views were spectacular!

Ouachita Trail 50K

Four days before the OT50 I returned home.
Training for 50 miles just wasn't possible this year even though I was entered in that distance.  I did have a solid 50K training base going on.  So once again, .....
I felt good, confident, happy on the starting line.  I excicuted a perfect pace going out to Pinnacle Mountain before our climb up said mountain.

Thank you Arkansas Outside for being at the top of Pinnacle Mountain to document the climb!

Making up Pinnacle stinks, but it is a stink I volunteer for so no complaining allowed.  Coming down the other side once again, as last year, I sprained my left foot as it rolled off the side of a rock &^%$!!!  Not again!  Last year I was able to run it out last year and had a PR on this course.  I immediately knew it was in worse shape than last year but talked myself into going on so I could qualify for High Miles (300 miles) for the Arkansas Ultra Running Association UTS Series

and to earn that new race medal.  It was just too easy to listen to the wrong voice and make the wrong choice.  So I went on, not dropping as would have been the wise choice.

I met and had the pleasure of sharing some race miles with Mark Goodson

I met Mark Goodson shortly after descending Pinnacle Mountain.
We ran for about 7 - 8 miles together.  Well, we hobbled.  He too was nursing an injury.  We hobbled up hill and during the super technical parts and ran or something akin to running on the flats and smoother downhills.  At that time Mark was starting to feel better and it was time for him to speed up and get on down the trail.
Mark is entered in the Arkansas Traveller 100 as his first 100 mile race.  Happy training Mark!

I knew I should have stopped when I got down from Pinnacle Mountain.  I knew I should have stopped at the first aid station.  I knew I should have stopped at the turn around.  By that time it really didn't matter if I stopped or not.  I went on and on and on.

Walking/hobbling/jogging the smoother places was done until I hit pavement.  There was no running on pavement.  Even fast hiking hurt like crazy.  So walking was in order.

When I got to the last aid station at East Pinnacle Tom Avery was there waiting for me.  He had asked Chrissy if he could go out and run me in.  The thoughtfulness still leaves me speechless!  Kimberly Stoneman was also at the same aid station, so the three of us walked it in talking.  It was a great time and a grand way to suffer through those last miles.  

A surprise aid station!  Tom Avery joined me for the last 6 miles.

The finish line with Chrissy Ferguson the OT50 Race Director

Possible partial tear of the Peroneus Brevis Tendon

This is the second time I have injured this same foot in the exact same way.  As I write this, 18 May 2017, its almost four weeks since this injury.  There is a small bump at the point of injury.  It is still a bit sore.  I'm not running.  I am back to walking, hiking, stair stepper, cycling.  When I can run again I will be in better shape than when the injury occurred.

Exactly right there is where it hurts

Team RWB Central Arkansas one day Trail Running 101 Clinic at Pinnacle Mountain State Park  with Fleet Feet Easy Runner 

 April 29, 2017, Saturday we, Team RWB Central Arkansas teamed up with Fleet Feet Easy Runner to put on a single day beginning trail running clinic.  We focus on the questions a new runner or a seasoned runner new to trails would have.  We do this every year.  What a treat it is to see the spark start in a new runner's eye after a few runs on the trail! 

Blessed Mama got to hug her son and her daughter in the same month!

 Daniel got a few days of leave and came home for a visit.

That is a wrap for April

April Fools! Athens Big Fork Marathon

Course Information

Before you read any of this race information - please be sure you have read this first. The Athens-Big Fork Trail Marathon and Blaylock Creek 17 Mile Fun Run take place on the Athens-Big Fork Trail. This is actually > 100 year old horse postal trail. After running this, you will wish you had a horse! The race starts at the Big Fork Community Center located on Hwy 8 on the eastern side of the town of Big Fork. See Google Map. The course is an out and back course. You first run 2-1/2 miles on roads - paved and gravel up to the start of the trail. Then you enter the Athens-Big Fork Trail - White Blazes. Follow the trail over 8 mountains. The 8 mountain crossings on the trail are: Missouri Hurricane Knob McKinley Brier Creek Leader Brushheap Brushy Big Tom You pop out of the trail and need to go about a half mile down the gravel road to get your full 13.1. Then you turn around and go back. It's that easy! The 17 Mile Blaylock Creek Fun Run only gets to run half of the hills. You will turn around at the Aid Station just across Blaylock Creek. What this means to you the runner. Here are some statistics for you to consider - this is the "out" of the out and back: Max Elevation: 1850 Min Elevation: 1050 Climbing Elevation Gain: 4600 feet - Strava says 6,730 Climbing Distance: 7.10 miles Average Grade: 12%

Athens Big Fork Marathon

 This race is usually scheduled for early January.  The weather, the ice on the roads, kept it from happening at that time this year.  It was moved to early April.  I think I like the temps in January better than April!

  

 In order to run the full marathon instead of being directed back to the start at the 17 mile fun run turn around one has to get to at turnaround at 10:30 AM.  With an 8 AM start that gives anyone 2.5 hours to make that point, 8.5 ish miles.  That is a pace of 17:38 minutes per mile.  Okay, that should be doable.  Well, I have tried multiple times and haven't made it yet.
I received permission to start early.  I started at 6:10 AM.  It took me 2 hours 50 minutes to get to that point.  I'm glad I started early!

Little Missouri Aid Station

 Moving out of Blaylock Creek aid station toward the turn around I was wondering about my desire to do the full marathon instead of settling for the fun run.  Right out of the aid station is a steep climb over a mile long.  This is where the 8:00 AM start runners started to pass me.   It is a thrill to see the speedy runners in action. 

First Hill out of Blaylock Aid Station heading toward the marathon turn around.

By about this time it was really starting to warm up.  I was slowly crawling up each mountain trying to keep from over-exertion.  Taking photos as I worked my way up the hills helped me contain negativity and keep my head in the right place.  

More front runners passing me up the hill

When it is that hot, this is a treat! 

Blaylock Creek Aid Station by Fleet Feet Easy Runner.  They treat you like a rock star here!

This was a story of the slowest hill climbs in history.  I just kept moving, very slow steps.  Every now and then I would come to a complete stop and give myself time to catch my breath.

It was a pleasure to see so many friends, make new ones, visit and just be out there.  

I experienced less negative chatter inside my head with this run than I have in many a run.  It was about survival, it wasn't about second guessing wimpiness.

It was amazing crossing the finish line.  It was a very hard thing.  Celebrating felt right.

Now to the boring stuff:
Shoes - Hoka Mafate 4
Socks - Injinji sock liners, Drymax socks
Lambs Wool under the socks on those places that tend to blister or rub
Ultimate Direction hydration pack with bottles in the front, not using the bladder
Black Diamond trekking poles
In the water bottles:  1/2 Nuun Strawberry Lemonade tablet, honey ginger crystals
Please search for local sources first.  Fleet Feet Easy Runner in Little Rock, Good Measure Market in Searcy has Nuun Strawberry Lemonade tables.  Good Measure Market carries Honey Ginger Crystals.

Ouachita Trail 50 is the next upcoming race for me.
Every year I enter the 50 mile run and end up running the 50K race.  The pace needed for the 50 mile race is under 15 minutes per mile.  I'm not there yet.  With so much of life happening this last winter the miles just weren't put in to properly train.  I do not think I can make that cut off, then the next one, and the next one.  One can't really achieve a goal if they can't envision it.  So this isn't a good place to be.

Styx n' Stones Trail Run 30K

Well, That Didn't Go As Planned
March 25, 2017
Devil's Den State Park

The first mile is mostly uphill as the trail winds up bluffs to the top.  At that point one is suppose to take a sharp right.... somewhere......

 

I followed about 25 other runners off the course.  The course markings were cleared by the local cross country team before we knew we were off track so we looked and looked and looked and just never found the course again.   We got the mileage, but we missed the first aid station all together.  We got to the 9 mile point in time to continue on for the full 30K.  With Athens Big Fork coming up the next weekend, April 1, 2017, we decided not to crush ourselves on a course for which we wouldn't get miles nor points.  

Most of it washed off.  I LOVE mud!!  

Lisa, Eddy, Deb, Wesley, Thaveep, Emily

March 2017

March 2017

We, Mikey & Me, discovered the Bald Knob Wildlife Refuge just south of Judsonia.
Very few cars, dogs, people, make this a fun place to play for us all.  We always see deer.  Mikey is always unhappy that I don't let him off the leash.  We have fun.  

Mikey Exploring

Bald Knob National Wildlife Refuge, opens Mar 1 for the summer

Mikey sure likes this place, too bad Mama won't let him off leash.

Mikey and I counting deer at the Bald Knob National Wildlife Refuge

New Family Member
I'm not ready for the time nor mental commitment a puppy will take.  Mikey needed a brother very badly.  Mikey was still in a deep state of mourning after the death of Wally.  A Beagle that won't eat, won't play, is a problem.  So another puppy it is.  Mikey pouted for a few days about the new intruder.  Now he loves his brother and even initiates play.  Its so wonderful to see Mikey happy again.

Meet Baldr Bear.  We weren't ready but Mikey sure needed him.

Baldr Bear owning his new home

Baldr Bear has his first ride, yes he has his own seatbelt harness

Mikey and his new brother Baldr Bear

Hill Repeats with Mikey
Michael Wardian mentioned on a podcast, I think Talk Ultra Podcast, he was running 10,000 ft of climb each week during his training to prepare for the Barkley Marathons.  So...... why not.  I have a goal of 10,000 ft of climb each week.  I have only hit it twice over the last month.  A win is that I am getting more climb in than if I didn't have the goal.  

Mikey's trip to the Ouachita National Forest

We know it is panting, but that sure looks like a smile

Hill repeats on the corkscrew

So much for Selfies with Dogs!  

Back to the Bald Knob Wildlife Refuge for training miles. 

Running in the refuge, first snake of the season

More beauty in the refuge