2012 Black Warrior 50K

Turned out to be a great day for a race. Rain held off and temperatures were in the 40s at race time with highs in the 50s.  I really do like this race and Keith Hallmark does a really good job putting this race on.

The day before races I usually do not drink any coffee and I drink plenty to hydrate. I believe coffee to be a diuretic and tends to dehydrates me. I had my usual large pizza the night before. It serves to load my reserves and it is salty and makes me drink. Early Saturday I went to the bathroom and showered. I knew my feet would get wet at the water crossings, so I applied Vaseline to protect them from blisters. It really seemed to work this time. I wore my Darn Tough wool socks with some thin liner socks. I ate about 10 Ritz crackers plus a couple with peanut butter on them. I am a big believer in breakfast, but when racing I have to be careful.

The temps at race time were good, so I could start in whatever clothes I would finish in. I usually try to avoid changing clothes during the race. The race starts out uphill with about 2.8 miles of road. After the gravel road the race heads into the woods and the real fun starts. My friends the Fagermans were at the turn off and again at the first aid station. I had passed my friend Stephen Brown on the road and he returned the favor several mile into the trail. Stephen runs in Five Fingers and is a true minimalist runner. I have seen him run in thong sandals. You can learn something from anybody. I may have a few years of running on Mr Brown, but he has taught me a few things.  The first thing happened this fall when he reminded me that I should alternate my intensity on long runs. He also taught me a lesson for this race. My longest runs were 20 milers on an easy trail, but Mr. Brown ran his 20 milers on the race course.  This was at least twice as hard as my runs. The rain held off and the course did not seem to muddy.

The Inov8s did great. No ankle turns or falls even though I tried to fall several times around mile 18 or 19.  After Mr. Brown passed me I ran by myself for most of the race. I made my personal cut-offs at the aid stations. I was especially keen on getting past the halfway point. Once I get past the first half it helps me get my head around the mileage of an ultra race. The middle miles were pretty tiring, but I did pass a few people. They were walking wounded with cramps and stuff. I did try to fall a couple of times but managed to stay upright. I ran into my old friend Jeff Fagerman and Wayne Heckler around mile 20 they were returning from  legs in the 50K relay. It is nice when friends are there to cheer you on. Wayne had passed me after the 1st aid station when he started his leg of the relay. I just kept looking for landmarks and plodding on. I was looking for the biggest stream crossing and then the next aid station.

Before I got to aid station 4  I did come up on a guy from Chattanooga. He appeared to be done and I was ready to pass him when a couple of women caught up to us. He picked up his pace and I dropped back. I saw him at the aid station and he was still close to them. I kept on running my pace and finally caught up with him several miles up the trail. He had not been able to keep up with them any longer.  He asked me about why I had not passed him 5 miles back and I commented that it seemed the women had motivated him to pick up his pace. We talked and he said it was his first 50K. He was pretty sore, but he was still moving forward. We exchanged the lead position several times before I finally got out in from for good. He did finish and did better than I did on my first Black Warrior 50K. He finished with a 5:44.

The last 6 miles are pretty tough on the mind.  After the 4th aid station around mile 25 a song came to mind. It was the gospel song "I wouldn't take nothing for my journey now". It seemed to fit my mood, I was tired and sore, but the bulk of the race was behind me. I finally made it to the last aid station and now just 2.8 miles of road were all I had left. I let the blade down on the gravel road and managed an 8:19 pace over the last 2.8 miles.  The odd thing is you do not remember this portion of the course has both uphill and downhill. All you remember is the steep grade at the beginning of the race. So when you return at the end of the race you start out wondering when you will get to the downhill.

The finish was extra special. As I came close to the finish line I was greeted by my family.  It made all the pain and soreness worth it. I was so happy to see my girls at the finish.

By the numbers:
22nd overall, 2nd in my age group and shaved an hour off my 2010 Black Warrior time.

Garmin under counted by .83 miles.

Mile 6 = 49.30, rest area time 1.43, 8:15 pace

Mile 12.52 (6.52) = 1:07, rest area time 1.45, 10:16 pace

Mile 17.18(4.66) = 48:59, rest area time 1.17, 10:30 pace

Mile 22.36(5.18 ) = 59:31, rest area time 1.37, 11:29 pace

Mile 28.54(6.18) = 1:19, :rest area time 36, 12:46 pace

Last (2.8)=23:18, 8:19 pace

31.34=5:35.24. overall 10:42 pace

All dressed up with no place to go.

Pre-race day carb loading done. Duffel bag packed. Garmin and cell phone charged. Clothes laid out. Favorite orange toboggan and several layers of clothes packed to prepare for several temperature variations at race time. Race nutrition (Lime Sublime GU Gels) packed and post-race (Cool Mint Chocolate Cliff Bar) packed. Shoes, socks and crocs are laid out. All systems are go... well almost.

This is Friday the 11th of February and the Black Warrior25/50K race is not the 12th, but the 19th. So I am all dressed up with no place to go. How did this happen. I guess I entered the wrong date some how on my wall calendar and never re-checked the date on the website like my friend Brad. It was Brad who informed me Friday night that I was a week off. It is kind of nice to be ready a week ahead. Well not really, I am sort of unprepared physically. I lost a couple weeks to a sore knee 4 weeks back. Now I have an extra week to get back where I was.

With the setback I opted out of the 50K and changed to the 25K race. It will be good practice for McKay Hollow Madness. Saturday February 19th I should be in Bankhead forest. Being a week ahead is better than over sleeping on race day.

Nice Long Run

Ran 15 miles this AM. A little achy but it was not constant and I finished strong.
I was able to average an 8:16 pace and finish faster then I started. II did manage to fall when I looked back to check on my running partner. I had left the trail and as I turned back on the trail my trusty left ankle rolled.

I was a little skinned up and my knee has been a little achy from the prior injury. I think I am ready for the 25K Black Warrior race.

I also scored a spin bike today. (Bladez Spin Power)It had been brought back by someone and they sold it to me for 100.00 off the original price. Hey you can't beat a sale. I guess I will be scrapping Grendel the infernal stationary bike very soon.

Black Warrior 50K... The Details

I wanted to thank so many people for their encouragement and advice that it started to get a little like an Oscar acceptance speech. So I decided to generalize the thank you. So to everybody and you know who you are. THANK YOU.

I would like to single out one individual who gave up his Saturday to transport me there and work aid stations. Brad White was a big help and seeing him at the 1st unofficial aid station and the last aid station was very encouraging. I would like to commend Keith Hallmark and the volunteers for a very well organized race. Aid stations were well stocked with stuff and staff.

Weather was perfect. It was a little chilly at the start 26F. During the course of the race the temperature reached low 60s. I was a little unprepared for the 26F temperature at the start. The forecast was for 30s at race time. I had to improvise and start out in a light jacket I had not intended on running in.

The race starts uphill for around 1.5 miles and it seems like it will never crest off. When I reached the crest I was warm enough to toss the jacket off and Brad was there collecting discarded clothing. By the time I reached the trailhead at approximately 2.8 miles the throng of runners had thinned out some. It was a steady stream and there was conversation and plenty of company on the trail. The 25K and 50K racers run concurrently for a little over 8 miles. I had run the trail 2 weeks earlier after heavy rains and there was plenty of mud then. To my surprise after a pretty dry week there was still a good bit of mud. It was still very boggy and muddy in places. My shoes seemed to provide good traction and did not seem to bog down. (Nike Alvord) Things rocked along pretty good at this point with more thinning of the field. The leaders were well away from my position. My fear was over pacing and running to hard at first and not being able to finish, so I tried not to pace with the 25K people.

By the time I reached the 1st aid station (54:32) I was well within my splits. I grabbed some pretzels and a little water and spent 1 minute at the aid station. Back on the trail I was still among several 25K racers. We proceeded to where the 25K and 50k racers split at around 8 miles. There was a pretty good stream crossing and my feet did get wet. My blisters were already talking to me before my feet got wet.
At about mile 10 my left ankle gave way and my foot folded under. I had injured it weeks earlier and had turned it once a week every since. I was used to running through the pain and it was OK on reasonably level or uphill running. The down hills were hard because I could only plant with the right foot. This got worse as the race progressed and really slowed my progress to a crawl in some areas. I continued on toward the 2nd aid station. I had recovered some and was running pretty good on the left foot. It took me 1 hour and 15 minutes to go from the 1st to the 2nd aid station. I was still within my splits. I spent almost 3 minutes at the second aid station. (pretzels and water)

I left and headed down the yellow loop. By this time people were few and far between. I did talk to a few in passing. I was usually being passed. My legs hurt, my blisters hurt, and my left foot was sore. The soreness of the foot would override the other pains much of the time, but honestly it was not real severe and I could run through it. The yellow loop seemed a little less technical and after 49 minutes I reached the 3rd aid station. I spent 3 minute at this aid station. I was still within my splits, but I was entering into uncharted territory. I had never run for much more than 3 and half hours solid and I still had almost half the race to go.

As I left I was looking forward to the deepest water crossing and soaking my sore foot a little. I was still passed occasionally by runners who look very fresh. I was not fresh and as I slogged downhill people would ask me if I was ok. I would say yes as long as they were not the sweep. When I finally reached the water crossing I slowly strolled across enjoying some cool relief. My ankle was a little
It took me 1 hour and 17 minutes to reach the 4th aid station. The section I had just finished was the worst mentally. I spent 6 minutes there eating pretzels, a GU Gel, and drinking water. I was beginning to crave a lot more water. It was becoming hotter and I was perspiring more. I did see Keith Hallmark at this aid station and it was nice to hear how the race was progressing.

The next segment was the most taxing mentally and physically. My pace seemed to a crawl. Back on the orange loop the going was more technical. The foot was really holding me back on this portion of the trail. Keith had said that all the aid stations were on top of grades. So I would find myself disappointed when I climbed a hill and did not find an aid station. The other disheartening thing was hearing voices and thinking it was an aid station only to find it was some people on horseback. The riders were everywhere and they were very courteous. I finally started up a hill and saw the last aid station. Brad’s truck was parked there, so I knew I had made it out. It took me an hour and 40 minutes to reach the last aid station. I was well off my goal split for a 6 hour 30 minute finish. I was beat, but happy to hear that only 2.8 miles of road and not trail was ahead of me. I spent a couple of minutes at the aid station and had some more pretzels and water.

As I started to run my ankle was holding up pretty good on the flat surface. I managed around a 9 minute pace the last 2.8 miles. The first mile was uphill. When I finally reached the downhill portion I knew I would be OK. I finished the last segment in a little over 25 minutes. My unofficial race time was 6 hours and 37 minutes. I was sore and tired, but very happy. I did manage to grab a small bit of red beans and rice before we headed for home. I spent Saturday evening eating mass quantities of calories.

Completed Black Warrior 50K

Been there… done that… got the tee Shirt.
I finished with an unofficial time of 6 hours and 37 minute.
Much to say and many people to thank for helping me achieve this goal.
Details later… right now I must consuming mass calories.

Black Warrior 50K… Ready?

Ready or not here it is. I followed a minimalist
approach to preparation, so I will be glad to just finish.

If I break 6 and half hours, I will be very pleased.
Weather is perfect, 32 to 58 degrees, wind 5 mph, and mud will be at a minimum.
I will probably have to discard an outer top.

Hope I do not have to pay to dearly for the attempt.
We will see if I am ready Saturday.

Black Warrior 50K Recon - Saturday February 6th

A lot of mud and wet feet. Slogged up and down rolling hills. There were stream crossings also some ankle deep. I got a nasty blister, but it feels better today. I was told that it was as muddy as they had ever seen the trails. Met up with the 3 Erics (Patterson, Fritz, and Charette). It was nice meeting these runners in person. My friend Miles Powel ran with me. Jim Barnett and Miles kept me on course and from getting lost. They out paced me but waited at the junctions to make sure I stayed on track. Jim gave me a lot of information about the race course.
With Saturday's run my Black Warrior checklist is complete.

Completed 16 miles in 2:57:20 (around an 11:00 minute mile)

1. Fuel belt works great (I barely know I have it on)
2. GU Gels Lime Sublime (seems to agree with me)
3. Nike Alvord (seem to provide plenty of traction with out gumming up)
4. 20 Milers equal 2 (some 18 milers thrown in for good measure)
5. Actual visit to racecourse equals one (no substitute for boots on the ground)

My quest to complete a 50K has been done with minimal amounts of preparations.
I will definitely build my base for the next 50K, but you have to start somewhere.

Ready or not I will be running the Black Warrior 50K the 20th.

Another Black Warrior 20 miler

42F no rain and a good day for 20 miles.

1st 2 miles=16:45, 8:39, 8:00, 8:15, 8:21, :48, 8:37, 8:34, 8:34, 8:34, 8:34, 8:32, 1:25, 8:23, 8:37, 8:43, 8:54, 8:51, 8:44, 1:35, 8:49, 8:37, 2:55:00

I ran through a turned angle from the first quarter mile.

Was able to drive my brothers Mini Cooper home and run the vacuum cleaner.
I guess I am OK. Movie with the wife this afternoon… “Extraordinary Measures”
Very good movie.

Next up... some trips to Bankhead for some recon.

5:30 AM, 13/14F Degrees, 20 Miles, and another day closer to Black Warrior 50K

I guess 5:30 am start time was a bit over the top, but is has been my normal run time for months.

I like early starts and finishes. With the longer distances I can be home by 9:30 am and that leaves the rest of the day for family and Wal-Mart.
I had partners in my insanity. Dave and Wayne were also there to help me with my madness.

I shook down a new fuel belt. I have never used a belt before and was quite pleased with how it fit. No problems with binding or the extra weight. For the second Saturday I utilized Gu Gels. No problems there. I have never been one to eat during or before a race or training run. With the longer race I had to start utilizing nutritional supplements.

All in all a good run and a 20 miler out of the way.

By the numbers: Mile splits
8:32, 8:41, 8:39, 8:49, 9:02, 9:17, (4:16 break), 9:11, 8:55, (2:31 break), 8:52, 8:51, 8:48, 8:46, 8:39, 8:20, (2:31 break), 8:37, 8:40, 8:44, 8:44, 8:20, 8:03

3:04:00 - 9:12 pace including car stops
2:54:42 - 8:44 not counting car stops

Building Mileage for Black Warrior 50K

Started adding mileage for Black Warrior 50K

16 mile long run

Managed an 8:48 pace on the first 8 miles with Dave.

Here are the numbers. 29F degrees, 8:35, 8:32, 8:40,
2 miles =17:24, 9:04, 9:00, 9:07, 1:32, 8:15,
8:06, 8:07, 8:05, 8:08, 8:08, 8:05, 7:58, 2:16:51

Adjusted for 1:32 break 2:15:19 - 8:27 pace

I managed an 8:33 pace overall even counting a 1:32 minute break.

Running with Dave early helped me manage a real consistent pace and a strong finish.